Warm up
3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press
Strict Press
Take 20 min to find a new 3RM shoulder press
Warm-up suggestion:
5 reps with empty barbell
5 reps at 50% of 1RM
2 reps at 60% of 1RM
then single reps at 70%, 75%, 80%, then attempt
Conditioning
16 min alternating EMOM:
15/12 cal row
12 chest to bar pullups
6 clean and jerks 155/105 lbs
Rest
Scaling: athletes should adjust the load to be able to complete the clean and jerks in quick singles within the minute. Prioritize mainting the chest to bar movement with lower rep scheme over substitution to regular pullups.
EVF360
Part A
18 min to perform 4-5 sets for load and quality:
5 DB seated presses AHAP
10 alternating DB renegade rows
20 plate V-ups
30 sec weighted dead hang from the rig
Note: for weighted dead hang, place a DB between your feet or use a belt.
Part B
16 min alternating EMOM:
12/10 cal row
6 single KB clean and jerks, right arm 24/16kg
12 burpees
6 single KB clean and jerks, left arm 24/16kg
Note: prioritize skill practice of the KB C&J in this workout. The load is secondary