Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Clean Pulls
Part A - 5 sets of 3 tempo power cleans - 3 sec from floor to above the knee
Part B - 3 sets of 3 clean high pulls at around 100% of 1RM
Conditioning
In teams of 2, one partner working at a time (except the burpees), splitting as desired, 3 rounds for time:
50/40 cal row
30 alternating DB snatches 50/35 lbs
15 synchro burpees
10 wall walks
Time cap: 18 min
EVF360
Part A
Every 4:00 min for 5 rounds:
20 plate hold cossack squats (scale with lunges)
20 plate V-ups
10 double KB front rack squats
10 double DB power cleans
Part B
In teams of 2, one partner working at a time (except the burpees), splitting as desired, 3 rounds for time:
50/40 cal row
30 alternating DB snatches 50/35 lbs
15 synchro burpees
10 wall walks
Time cap: 18 min