Warm up
2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats
Clean Complex
Take 15 min to find a max load of the following clean complex:
1 power clean + 1 hang power clean + 2 front squats + 1 hang squat clean
Conditioning
7 min AMRAP:
12/10 cal row
5 burpee pullups
-- rest 90 sec, then
7 min AMRAP:
12/10 cal row
10 toes to bars
Scaling: replace each rep of a burpee pull-up with 1 burpee + 1 DB renegade row on each arm.
Toes to bars should be replaced with hanging knee / leg raises.
EVF360
Part A
For time:
30-20-10 reps of:
Alternating single DB snatches 50/35 lbs
Double DB front squats 50/35 lbs
Double DB clean & jerks 50/35 lbs
Time cap: 15 min
Part B
7 min AMRAP:
12/10 cal row
5 burpee pullups
-- rest 90 sec, then
7 min AMRAP:
12/10 cal row
10 toes to bars
Scaling: replace each rep of a burpee pull-up with 1 burpee + 1 DB renegade row on each arm.
Toes to bars should be replaced with hanging knee / leg raises.