Warm up

3 rounds

10 lying PVC passthroughs (lay on your stomach, facing down)

10 supermen

5/side KB windmills

10 squat jumps

Overhead squat 1 rep max

Take 15min to find a max weight overhead squat (from the rack)

Suggested rep scheme to build up (percentages based on your the weight you are planning to hit): 5@ 50%, 3 @ 70%, 2 @ 80%, singles @ 85%, 90%…

Conditioning

20 min AMRAP :

3 rounds of:

9 bar facing burpees

6 Power snatches 75/55 lbs

3 Chest-to-bar Pull-ups

Then 3 rounds of:

12 bar facing burpees

9 Power snatches 75/55 lbs

6 Chest-to-bar Pull-ups

Then continue adding 3 reps to each movement every 3 rounds until the clock reaches 20min.

Your goal is to get to the rounds of 15 burpees, 12 snatches and 9 Chest-to-bar

Scaling options: ring rows instead of Chest-to-bar, as we are looking for quick transitions.

EVF360

Part A

For time:

800m run

50 ab-mat situps

50 pushups with hands on dumbbells

50 ab-mat situps

800m run

Part B

Every 3 min, for 5 rounds, each round for time:

10 dumbbell burpees

10 dumbbell farmer’s carry lunges

10 tuck jumps