Warm up

2 rounds:
4 high box step ups
6 snow angels
8 T-pushups
10 gorilla jump squats

Clean complex & jerk

Every 2:30 for 5 rounds:
2 cleans + 1 jerk + 2 hang cleans + 1 jerk

Conditioning

Every 3 min, for 5 rounds, each for time:
4 front squats 205/145 lbs (from the ground)
16/13 cal row
— rest the remainder of the interval

Scale the front squat to 70% of front squat

Note to coaches: stagger the start by 90 sec and have athletes pair up on a rower and ideally a bar as well. Use the short bars in the back to save space.

EVF360

Part A
4 rounds for quality (athletes manage their own time)
1 min max double DB Clean and jerks 50/35 lbs
30 sec per side double DB front rack split stance hold
10 per side banded clam shells
20 sec per side Copenhagen plank

Time cap: 20 min

Part B
Every 3 min, for 5 rounds, each for time:
8 double dumbbells front squats 50/35 lbs
8 burpees
12/10 cal row