Warm up

9 min alternating EMOM:

30 sec row

30 sec ski

6 KB taters

Clean pulls & front squats

Deficit clean pulls: 3×3 at 70% of clean 1RM

Tempo front squats: 3×5 at 50% of 1RM clean at 31X1, standing as fast as possible

Intervals

15 min alternating EMOM:

3 power cleans at 60%

150m/120m row

6 burpee box jumps 24/20 in

EVF360

Part A

15 min alternating EMOM:

6 double KB power cleans 20/12 kg

150m/120m row

6 double KB front rack squats 20/12 kg

Part B

For time:

21-18-15-12-9-6-3 reps of**:

KB sumo deadlifts high pulls 24/16 kg

Lateral burpees over the KB

** perform 3 high box jumps 30/24 in after each round, including the last

Time cap: 17 min

Note: the sumo deadlifts should be unbroken. Aim to jump on a higher box than the typical height you use.