Warm up

2 rounds:
5 PVC Cuban presses
5/side single KB front rack lunges
5 squat thrusts
15 sec handstand hold / 2 wall walks

Clean complex & split jerk

Part A – Every 2min for 4 rounds:
1 power clean + 1 squat clean + 1 jerk + 1 hang power clean + 1 hang squat clean + 1 jerk
Note: Keep the load in the 60-70% range and work on explosiveness and footwork.
Part B – Every 2min for 4 rounds:
3 split jerks
Note: The barbell comes from the ground.

Conditioning

13 min AMRAP:
30 double unders
4 power cleans 185/125 lbs

Scaling option: 15 lateral hops over the barbell instead of DUs, power cleans at 80% of 1RM

EVF360

Part A
18 min alternating EMOM (3 rounds):
8/arm single arm ring rows
12 double dumbbells power cleans
8 box step ups 24/20 in
12 abmat situps
8/arm single DB bent over row
12 double dumbbells push presses

Note: adjust the load to maintain all movements unbroken. You don’t need to stick with the same load if you under/over estimated it.

Part B
13 min AMRAP:
30 double unders
8 double kettlebell swings 24/16 kg

Scaling option: 15 lateral hops over the KB instead of DUs, lighter kettlebells