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 80% across
Part B: Split jerk (from rack) 5x3 at 80% 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
For time:
10-9-8-...-2-1
Double DB front squats 50/35 lbs
Burpees over the DBs
Ab-mat situps
Time cap: 13 min
EVF360
Part A
4 rounds for load and quality:
10 double KB front squats
10 double KB front rack lunges
100 ft. broad jumps in as few jumps as possible
Part B
For time:
10-9-8-...-2-1
Double DB front squats 50/35 lbs
Burpees over the DBs
Ab-mat situps
Time cap: 13 min