Warm up

2 rounds:

4 high box step ups

6 snow angels

8 single leg glute bridges per leg

10 empty barbell front squats

Olympic lifting

15 min to work up to a heavy complex of:

2 power cleans + 2 hang squat clean + 2 jerks

Conditioning

14 min AMRAP:

1 Toes-to-bar**

12/9 cal row

1 wall walk**

** Add one rep to the gymnastics movements each round.

Goal: 7+ rounds

EVF360

Part A

18 min to complete 4 rounds for load and quality:

10/side single DB alternating front rack box step ups (10 steps with DB on the right shoulders, then steps with DB on the left shoulder)

5/side Turkish situps

10 weighted hanging knee raises (or strict toes to bars)

10/arm single DB bent over row (no bench, row is in performed in a bent over position with other arm not touching other parts of the body)

Part B

14 min AMRAP:

1 Toes-to-bar**

12/9 cal row

1 wall walk**

** Add one rep to the gymnastics movements each round.

Goal: 7+ rounds