Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Squat Clean & Jerks
15 min EMOM:
1 squat clean and jerk at 50-75%
Start around 50%, focus on mechanics and build up no heavier than 75% of you 1RM C&J
Conditioning
5 rounds for max reps, "fight gone bad style":
90 sec of burpee box jumps over 24/20 in
60 sec of wall balls 20/14 lbs, 10/9 ft.
30 rest
EVF360
Part A
20 min alternating EMOM (4 rounds):
12/10 cal ski
12 double DB push presses
200 ft. double KB farmer's carry AHAP
12 double KB front squats
Rest
Note: the load should remain relatively light to allow for smooth and unbroken sets
Part B
5 rounds for max reps, "fight gone bad style":
90 sec of burpee box jumps over 24/20 in
60 sec of wall balls 20/14 lbs, 10/9 ft.
30 rest