Warm up

2 rounds:

5/side thoracic extensions

10 alternating plank extensions

10 scap pushups

5 burpees

Bench press and rotational core strength

Bench press: Every 3 min for 5 rounds: 3 reps at 75%

4 rounds per side of 50 ft single KB banded carry AHAP (Farmer’s style)

Barbell cycling and conditioning

EMOM until 50 clean and jerks completed:

5 burpees over the bar

Max C&Js in the remainder of the minute 135/95 lbs

Time cap: 18 min

Goal: <14 min

Note: Scale to a weight that you can consistently cycle 4 reps under fatigue. This should be ~60%.

You must start each minute with the 5 burpees before you start accumulating the C&Js.

EVF360

Part A

3 rounds for time:

15 DB floor presses 50/35 lbs

30/24 cal row

15 burpees

Time cap: 15 min

Part B

Every 90 sec for 10 rounds, each for time:

16 jumps over the dumbbells

8 double DB ground to overheads 40/25 lbs