Warm up

2 rounds:
5/side dumbbell suitcase deadlift
10 alternating single arm dumbbell high pulls
5/arm dumbbell Z-presses
10 squat thrusts

Clean & jerk complex

Every 2:30 for 5 rounds:
1 clean + 1 front squat + 1 jerk + 1 hang clean + 1 front squat + 1 jerk

Conditioning

8 rounds for time:
8 deadlifts 135/95 lbs
6 hang power cleans 135/95 lbs
4 push jerks 135/95 lbs
2 thrusters 135/95 lbs

Time cap: 16 min

EVF360

Part A
4 rounds for quality:
10 double DB seated clean and presses
10 double DB bent over rows
10 single DB box step ups
1 min wall sit hold

Note: seated clean and press start with dumbbells touching the ground while sitting on a bench.

Part B
3-6-9-12-15 reps of the following complex**:
Double Dumbbells Deadlifts 50/35 lbs
Double Dumbbells Hang power cleans 50/35 lbs
Double Dumbbells Front squats 50/35 lbs
Double Dumbbells Push Jerks 50/35 lbs
** 20 box jumps after each round, 24/20 in

Time cap: 21 min
Note: One rep is 1 deadlift + 1 hang power clean + 1 front squat + 1 push jerk. Perform 3 reps of the complex in the first round. then 20 box jumps. Then do 6 reps of the complex…