Warm up

3 rounds:

10 cossack squats

10 squat thrusts

10 alternating bird dogs

5 per side single KB front rack squats

Front squat

Tempo front squat with tempo 33X1: 5×5 at 70%

Single leg barbell RDL: 3×8 per leg

Note: Load is 10% heavier than week 1.

Conditioning

4 min AMRAP:

Buy-in: 2 rounds of:

10 power cleans 135/95 lbs

10 KB goblet squats 32/24 kg

then, in the remaining time, max rep cal row

— rest 2 min

4 min AMRAP:

Buy-in: 2 rounds of:

7 power cleans 155/105 lbs

10 KB goblet squats 32/24 kg

then, in the remaining time, max rep cal row

— rest 2 min

4 min AMRAP:

Buy-in: 2 rounds of:

4 power cleans 185/135 lbs

10 KB goblet squats 32/24 kg

then, in the remaining time, max rep cal row

Scaling: First weight at 55% of 1RM clean, second weight at 65 % of 1RM clean, third weight at 75% of 1RM clean

EVF360

Part A

For time: 20-18-16-14-…-4-2 reps of:

Alternating DB snatches 50/35 lbs

Single DB lunges (carried any style) 50/35 lbs

Time cap: 16 min

Part B

18 min to perform 4-5 rounds for load and quality:

10 double KB front rack squats

10 per arm single DB bent over row

10 alternating KB goblet hold box steps up 24/20 in

30 sec hollow hold