Warm up

2 min machine (row, ski, bike) or 400m run, then

Empty barbell and skill work with your coach:

Bodyweight split jerk foot work

10 strict presses + 10 push presses

5 Staggered stance split jerks (starting with your front foot slightly forward)

5 tall split jerks

5 split jerks

Strength

Split Jerk

5×3 – between 75-90% of 1RM

“odd-DT”

15 min AMRAP:

200m run

9 deadlifts 155/105 lbs

7 hang power cleans 155/105 lbs

5 front squats 155/105 lbs

3 Push presses 155/105 lbs

EVF360

Part A

3 rounds, 2 min  AMReps:

18/15 cal ski

max American KBS in the remaining time

— rest 2 min between rounds

Part B

In 28 mins do:

Run 1 mile

then in the remaining time,

AMRAP of:

50 walking lunges

40 alternating DB snatches 50/35 lbs

30 lateral burpees over dumbbell

20 pull-ups / ring rows

10 handstand push-ups / pushups