Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Front Squat + Split Jerk
Part A - Front squat 5x3 building to a heavy set.
Part B: Split jerk (from rack) 5x3, technical focus on footwork/timing.
Conditioning
For time, 21-15-9 reps of:
Pullups
Toes to bars
Calorie row
Time cap: 10 min
EVF360
Part A
5 rounds for time:
40 double unders
16 double DB front rack lunges 50/35 lbs
4 wall walks
Time cap: 20 min
Part B
For time, 21-15-9 reps of:
Pullups
Toes to bars
Calorie row
Time cap: 10 min