Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses
Presses & Split Jerks
Part A
Behind the neck snatch grip shoulder press - 3x3
Part B
Split jerk - 5x3 at 75%-80% of C&J 1RM
Conditioning
EMOM until 45 thrusters are completed, 3 rounds cap:
18 toes to bars
50 double unders
Max double KB thrusters 24/16 kg
Rest
EVF360
Part A
5 supersets:
10 DB bench presses
10 lateral DB raises
20 alternating jumping lunges (10 per leg)
Time cap: 18 min
Part B
EMOM until 45 thrusters are completed, 3 rounds cap:
18 toes to bars
50 double unders
Max double KB thrusters 24/16 kg
Rest