Warm up
3 rounds, adding small warm-up load throughout:
200m row/ski
5 muscle cleans
5 front squats
5 strict presses
5 power cleans
5 push presses
Strength Part A - Shoulder Press
3x3, building to a challenging set for the day
Strength Part B - Split Jerks
From the rack, 3 sets of 5 split jerks
Increase from last week, aim for ~75-80% of 1RM
Conditioning
8 min AMRAP ladder, 2-4-6-8-10-... reps of:
Box jumps over 30/24 in
Single KB snatches, right arm 24/16 kg
Single KB snatches, left arm 24/16 kg
EVF360
Part A
18 min to complete 5 rounds of the following, for max load:
150m (500 ft.) DB offset carry **
10/side half kneeling bottom up KB presses
2 Turkish getups per arm
** perform half of the distance on each side. One DB held overhead, the other held in the front rack position.
Part B
8 min AMRAP ladder, 2-4-6-8-10-... reps of:
Box jumps over 30/24 in
Single KB snatches, right arm 24/16 kg
Single KB snatches, left arm 24/16 kg