Warm up
2 rounds:
20 banded face pulls
20 A-frame toe-touches
10 cal row
5 broad jumps
5 per arm KB push jerks
Jerks & Overhead Strength
Push jerks
5x5, building to a heavy set of 5 push jerks for the day
Accessory
4 sets of:
2 KB Turkish getups per side
5 Sotts presses
10 overhead plate triceps extensions
Conditioning
4 rounds of 2 min AMRAP, 1 min rest between:
8 box jumps 24/20 in
3 push jerks at 80% of today's max load from strength (or 65% of 1RM)
-- Continue the AMRAP every round
Goal: 3 rounds every AMRAP
EVF360
Part A
16 min AMRAP:
16 Plate V-ups
16 overhead plate triceps extensions
16 seated med ball vertical throws (for height)
4 KB Turkish getups (2 per side)
Part B
5 rounds of 3 min AMRAP, 1 min rest between:
8 box jumps 24/20 in
4 double DB push jerks 50/35 lbs
2 double DB clean and jerks 50/35 lbs
-- Continue the AMRAP every round