Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Front Squat + Split Jerk
Part A - Front squat 5x3 at 75% across
Part B: Split jerk (from rack) 5x3 at 75% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J
Conditioning
5 min AMRAP:
10 burpees
10 clean and jerks 95/65 lbs
-- rest 2 min, then,
5 min AMRAP:
10 burpees
5 hang squat cleans 155/105 lbs
EVF360
Part A
12 min to perform 3-4 rounds for quality:
10 double KB front rack squats
10 double DB skull crushers
Part B
2 rounds of all of the below:
4 min AMRAP:
10/8 cal row
10 double DBs cleans 50/35 lbs
-- rest 2 min, then,
4 min AMRAP:
10 burpees
10 double DBs shoulder to overheads 50/35 lbs
-- rest 2 min, then,
4 min AMRAP:
3 double DBs manmakers 50/35 lbs
20 lateral hops over the dumbbells
-- rest 2 min, then repeat the full cycle, resetting each AMRAP. Aim for the same or better score each time.