Warm up

2 rounds:

5 PVC Cuban presses

5/side thoracic extensions

10 alternating plank extensions

5 high box jumps

Split jerks

Part A

Push press – 3×4 at 70% of C&J 1RM

Part B

Split jerk –  3×5 at prescribed percentage

75%, 77%, 79%

Part C

Split jerk –  3×3 at prescribed percentage

82%, 84%, 84%

“Sprint” conditioning

For time:

10-8-6-4-2-4-6-8-10

Wall balls 20/14 lbs

Pullups

Time cap: 9 min

EVF360

Part A

Using 2 KBs, 14 min alternating EMOM:

Odd minutes: 2 KB thrusters**, 4 KB cleans, 6 burpees**

Even minutes: rest

** each round, the reps on the thrusters and the burpees increase by 1, all the way to 8 thrusters and 13 burpees

Part B

10 rounds for time:

5 pullups

10 pushups

10 wall balls 20/14 lbs

Time cap: 16 min