Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Muscle clean & push press - 4x3
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds:
3 power clean & jerks at 70%
Conditioning
4 rounds for time:
10 clean and jerks 115/80 lbs
20 wall balls 20/14 lbs, 10/9 ft.
50 double unders
Time cap: 16 min
EVF360
Part A
4 rounds of 3 min ARMAP, resting 1 min between each AMRAP:
3 dumbbell manmakers 50/35 lbs
6 alternating lunges (bodyweight)
9 ab-mat situps
-- Pick up where you left off each time
Part B
4 rounds for time:
10 double KB clean and jerks 20/12 kg
20 wall balls 20/14 lbs, 10/9 ft.
50 double unders
Time cap: 16 min