Warm up

3 rounds:

10/leg single leg glute bridges

10 alternating Hawaiian squats

5 hang power cleans

5 front squats

Note: hold a rig on the Hawaiian squat to reach depth. add light weights on the bar throughout the rounds

Clean complex EMOM

12 min EMOM:

1 clean pull + squat clean

Start at 50% and build up while maintaining form.

Intervals

6 rounds for time:

6 burpees over the bar

6 thrusters 95/65 lbs

— rest 1 min between rounds)

Time cap: 15 min, including rest

EVF360

Part A

Every 2:30 min for 6 rounds, each for time:

10/8 cal row

10 alternating single DB burpee power clean 50/35 lbs

Part B

12 min alternating EMOM:

10 double KB swings 20/12 kg

10 double KB front rack lunges (5 per leg) 20/12 kg