Warm up
2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances
Overhead Squats
Every 3 min for 4 sets:
6 overhead squats at 60-70% of snatch 1RM
Front Squats
Every 2 min for 4 rounds:
3 front squats at 75% of 1RM
(Alternatively, use 75% of last week's back squat 8RM)
Conditioning
3 rounds for time
500m/400m row
12 KB goblet squats 24/16 kg
21 box jumps 24/20 in
Time cap: 14 min
EVF360
Part A
In 16 min, 4 rounds for quality:
10 double KB front squats
5 KB Turkish situps per side
10 plate bent over Y raises with 1 sec pause
10 alternating weighted box step ups
Part B
5 rounds for time
30/24 cal row
10 double DB power cleans 50/35 lbs
5 double DB shoulder to overheads 50/35 lbs
Time cap: 20 min