Warm up

6 min alternating EMOM:

8 empty BB hang power clean and jerks

12 alternating plank extensions

20 double unders

Clean & jerk cycling and conditioning

8 rounds of 2 min AMRAP, alternating between A and B (4 of each), with 2 min rest between each AMRAP (total time 30 min):

A – X touch-n-go power cleans, X lateral burpees over barbell

B – XX unbroken hang power clean and jerks, XX double unders

Part A reps and weights: 8 power cleans/8 burpees at 115/85 lbs, 6/6 at 135/95 lbs, 4/4 at 155/105 lbs, 2/2 at 175/120 lbs

Part B reps and weights: 8 HPC&J / 40 double unders at 115/75 lbs, 6/35 at 135/95 lbs, 4/30 at 155/105 lbs, 2/25 at 175/120 lbs

Scaling: Weights – 50%, 55%, 60%, 65%, 70% of 1RM – replace double unders with the same volume of single unders (no multiplier)

Accessory

10 min to complete 3-4 rounds of:

20 empty barbell curls

20 plate Russian twists

5 KB Turkish situps per side

EVF360

Part A

For time**: 10-9-8-…-2-1

Double DB power cleans 50/35 lbs

Burpees over DB

** The work must be completed as 1min work / 30 sec rest, and continue where you left off each time.

Time cap: 22 min (15 rounds of 1 min of work)

Part B

Every 4 min for 4 rounds, complete, for quality:

20 plate curls

20 plate Russian twists

20 plate hold cossack squats (scale with lunges)

20 plate V-ups