Warm up

2 rounds:
5 per arm single arm DB push press
10 double DB front rack lunges (moderate weight)
10 alternating groiners

Clean & Jerk

7×1 at 87.5% of 1RM C&J
Build up to the prescribed weight and perform 7 reps

Conditioning

4 rounds of 4 min AMReps:
16 Single Arm Dumbbell Devil Press, 50/35 lbs
20 Single Arm Dumbbell Thrusters, 50/35 lbs
Max reps in remaining time ski or Assault/Erg bike cal
— rest 2 min between rounds

Note to coaches: Stagger the start by 2 mins and partner athletes up on a machine.

EVF360

Part A
15 min alternating EMOM (3 rounds):
15/12 cal row
20 KB Russian twists
40 mountain climbers
15 KB Goblet squats
Rest 1min

Part B
4 rounds of 4 min AMReps:
16 Single Arm Dumbbell Devil Press, 50/35 lbs
20 Single Arm Dumbbell Thrusters, 50/35 lbs
Max reps in remaining time ski or Assault/Erg bike cal
— rest 2 min between rounds