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 77.5% across
Part B: Split jerk (from rack) 5x3 at 77.55% 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
12 min alternating EMOM:
12/10 cal row
12/10 cal ski/bike
8 double DB box steps over 24/20 in, 50/35 lbs
EVF360
Part A
4 rounds for load and quality:
10 double KB RDL AHAP
20 KB gorilla rows (10/arm)
100 ft. per side DB/KB offset waiter's carry (1 front rack, 1 overhead)
Part B
12 min alternating EMOM:
12/10 cal row
12/10 cal ski/bike
8 double DB box steps over 24/20 in, 50/35 lbs