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
Cleans
Every 90 sec for 10 rounds:
1 rep of the 3-position power clean complex
3-position power clean = hang power clean from above the knee + 1 hang power clean from below the know + 1 power clean
Note: apply the practice from the past few weeks and maintain good balance, good bar path close to the body, and proper pull finish.
Conditioning
In teams of 2, one partner working at a time, splitting as desired, 15 min AMRAP:
10 box jumps "all the way over" 24/20 in
20 American KBS 32/24 kg
30/24 cal row
Goal: 4.5+ rounds as a team.
Note: Scale the box jumps to a lower height, prioritizing clearing the box. Use stacked crash pads (6 inches each) for other heights.
EVF360
Part A
16 min alternating EMOM:
12/10 cal ski
12 double DB hang cleans 50/35 lbs
12 V-ups
12 alternating DB renegade rows AHAP
Part B
In teams of 2, one partner working at a time, splitting as desired, 15 min AMRAP:
10 box jumps "all the way over" 24/20 in
20 American KBS 32/24 kg
30/24 cal row
Goal: 4.5+ rounds as a team.
Note: Scale the box jumps to a lower height, prioritizing clearing the box. Use stacked crash pads (6 inches each) for other heights.