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
4x2, building to a challenging set for the day
Strength Part B - Split Jerks
From the rack, 3 sets of 4 split jerks
Increase from last week, aim for 80%+ of 1RM C&J
Conditioning
5 sets of 2 min AMRAP, with 1 min rest in between:
15/12 cal row
10 alternating single DB hang clean and jerks 50/35 lbs
Max single DB burpee deadlifts in the remaining time 50/35 lbs
EVF360
Part A
5 rounds for load and quality:
100 ft. double KB front rack carries
8 per side bent over single DB row
12 double KB push presses
1 Turkish getup per arm
Part B
5 sets of 2 min AMRAP, with 1 min rest in between:
15/12 cal row
10 alternating single DB hang clean and jerks 50/35 lbs
Max single DB burpee deadlifts in the remaining time 50/35 lbs