Warm up

6 min AMRAP:
20 band pullaparts
10 groiners
5 hang clusters

Olympic lifting – Clean & Jerk

15 min EMOM:
1 clean and jerk
Focus on the mechanics today, do not exceed 80%

Conditioning

7 min AMRAP:
20/16 cal row/ski/assault bike
20 single DB clean and jerks 50/35 lbs
— rest 3 min
4 min AMReps:
50/40 cal row/ski/assault bike
max rep pullups in the remaining time

EVF360

Part A

16 min alternating EMOM:
10 per side single KB suitcase deadlifts
10/8 cal ski
3 wall walks
10 box jumps 24/20 in

Part B

7 min AMRAP:
20/16 cal row/ski/assault bike
20 single DB clean and jerks 50/35 lbs
— rest 3 min
4 min AMReps:
50/40 cal row/ski/assault bike
max rep pullups in the remaining time