Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses
Split Jerks
Part A
Behind the neck snatch grip push press - 3x3
Part B
Split jerk - 5x2 at 85%+ of C&J 1RM
Conditioning
For time:
21-15-9 Thrusters 125/90 lbs
Run 400m after each round of thrusters, including the last one
Time cap: 14 min
Note: the load should allow to perform the first set of 21 in 4 sets or less.
EVF360
Part A
5 supersets:
10 DB bench presses
10 DB front raises
Time cap: 16 min
Part B
For time:
30-20-10 double DB Thrusters 50/35 lbs
Run 400m after each round of thrusters, including the last one
Time cap: 14 min