Warm up
3 rounds of:
10 banded shoulder dislocates / passtrhoughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press & Push Press
Part A - Strict press 5x4 building to a heavy set
Part B - Push press 3x4 building to a heavy set, starting around 70% of your most recent clean & jerk max (9/4/2025)
Conditioning
For time:
20-40-60-80-100 double unders
10-20-30-40-50 Alternating DB snatches 50/35 lbs
Time cap: 18 min
Scaling: Scale the double unders to single unders with 1.5x the reps. 30-60-90-120-150
EVF360
Part A
20 min to perform 4-5 sets of:
10 double KB push presses AHAP
10 lateral DB raises
2 per side KB/DB Turkish getups
10 DB pullovers
Part B
For time:
20-40-60-80-100 double unders
10-20-30-40-50 Alternating DB snatches 50/35 lbs
Time cap: 18 min
Scaling: Scale the double unders to single unders with 1.5x the reps. 30-60-90-120-150