Warm up

3 rounds:

8 alternating single arm DB hang clean and jerks

8 single arm DB thrusters (4/arm)

8 groiners

Accessory strength

4 rounds for quality:

12 alternating DB bench presses (6 per arm, holding the other DB in the lockout position)

10 barbell ab rollouts

8/leg weighted single leg glute bridges

Time cap: 15 min

Barbell cycling and conditioning

14 min AMRAP:

6 hang power snatches 75/55 lbs

8 overhead squats 75/55 lbs

10 Burpees Over the Bar

— Rest 60 sec after each round

Goal: Can you get to 6 rounds?

EVF360

Part A

4 rounds for quality:

12 alternating DB bench presses (6 per arm, holding the other DB in the lockout position)

10 barbell ab rollouts

8/leg weighted single leg glute bridges

Time cap: 15 min

Part B

Every 3 min on the minute for 4 rounds:

250m/200m row

20 alternating DB snatches 50/35 lbs

Max burpees in the remaining time of the interval

— rest 1 min between rounds