Warm up

6 min AMRAP:

6 alternating single DB devil cleans

10 jumping squats

14 band pull aparts

Clean

Part A – Every 90 sec for 5 rounds:

1 clean + 1 front squat + 1 hang clean + 1 front squat

Part B – In 10 min, perform 5 sets of 3 position hang cleans: 1 from above the knee + 1 from below the knee + 1 from 1 inch off the ground

Conditioning

5 rounds for time:

15/12 cal row

5 dumbbell manmakers 50/35 lbs

manmaker = 1 DB renegade row right arm + 1 pushups with hands on DBs + 1 DB renegade row left arm + 1 DB squat clean thruster (cluster)

Time cap: 21 min

Note: Row preferred, but skier (15/12 cal) or assault bike (18/14 cal) may be used

EVF360

Part A

15 min alternating EMOM:

10 double DB power cleans

14 alternating double DB front rack lunges

18 Ab-mat situps

Part B

5 rounds for time:

15/12 cal row

5 dumbbell manmakers 50/35 lbs

manmaker = 1 DB renegade row right arm + 1 pushups with hands on DBs + 1 DB renegade row left arm + 1 DB squat clean thruster (cluster)

Time cap: 21 min

Note: Row preferred, but skier (15/12 cal) or assault bike (18/14 cal) may be used