Warm up

3 rounds or 7 min:

5 Russian Baby Makers

10 Hawaiian Squats (can hold rig as support)

5 hang power clean and jerks (empty BB)

5 burpees

Clean + Split Jerk

Every 90 sec for 10 rounds:

1 clean + split jerk

75%, 80%, 85%x6, 75%, 70%

Conditioning

6 min AMRAP:

200m run

4 power cleans 135/95 lbs

— rest 2 min

6 min AMRAP:

200m run

2 power cleans 185/135 lbs

Goal: 3.5 rounds each part – power cleans should be unbroken throughout, so make sure you adjust the weight on both parts to keep sets unbroken

EVF360

Part A

4 rounds for time:

20 single arm KB front squats (10R/10L) 20/12 kg

20 single arm KBS (10R/10L) 20/12 kg

500m row/ski or 400m run

Time cap: 22 min

Note: you can mix & match on the monostructural component (i.e. one round on the rower, one round on the ski Erg…)

Part B

3 rounds for quality and load:

100 ft. / side single arm farmer’s carry

10/arm single arm ring rows

10 ring extensions or 10 inch worms