** New cycle – stay tuned this week for more details **

Warm up

3 rounds:

6 cal ski

8 BB good mornings

10 hang squat cleans

Clean & Jerk complex

E2MOM for 7 rounds

1 Power clean + 1 BTK Hang Power clean + 1ATK Hang Power clean + 2 split jerks

Start around 50% of your 3RM front squat from last week and build up

Interval conditioning

Every 5 min, for 5 rounds

15/12 cal row

10 front squats, from the ground @ 75% of 3RM front squat (or 65% of your 1RM if you know it)

20 alternating jumping lunges

— rest the remainder of the interval

EVF360

Part A

For time:

21 KB cleans, right arm 24/16 kg

21 KB shoulder-to-overhead, right arm 24/16 kg

21 KB cleans, left arm 24/16 kg

21 KB shoulder-to-overhead, left arm 24/16 kg

15 KB cleans, right arm 24/16 kg

15 KB shoulder-to-overhead, right arm 24/16 kg

15 KB cleans, left arm 24/16 kg

15 KB shoulder-to-overhead, left arm 24/16 kg

9 KB cleans, right arm 24/16 kg

9 KB shoulder-to-overhead, right arm 24/16 kg

9 KB cleans, left arm 24/16 kg

9 KB shoulder-to-overhead, left arm 24/16 kg

Time cap: 17 min

Part B

Every 4 min, for 5 rounds

15/12 cal row

10 KB goblet squats 24/16 kg

20 alternating jumping lunges

— rest the remainder of the interval