Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Clean & Push Jerks
4 at 60%
3 at 70%
2 at 75%
2 at 80%
3 at 75%
4 at 70%
Note: Touch and go reps
Conditioning Benchmark
"Christine"
3 rounds for time:
500m row
12 deadlift at bodyweight
21 box jumps 20 in
Time cap: 14 min
Note: this benchmark has the same standards for men and women on rowing distance and box height.
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
10/side half kneeling bottom up KB presses
2 Turkish getups per arm
10 unbroken double KB push presses
5 depth drop into broad jumps
Note: increase load from last week
Part B
3 rounds for time:
500m row
12 double KB deadlift 24/16 kg
21 box jumps 20 in
Time cap: 14 min