Warm up

6 min AMRAP:

8 alternating single arm DB hang clean and jerks

8 single arm DB thrusters (4/arm)

8 groiners

Clean & Jerk complex

E2MOM for 7 rounds

1 squat clean + 1 BTK Hang squat clean + 1ATK Hang squat clean + 3 split jerks

Use week 2 complex (11/29) as a reference, this time all cleans are squat cleans.

Conditioning

20 min AMRAP:

5 muscle ups / 10 Chest-to-bar pullups

10 KB snatches 24/16 kg

15/12 cal row

EVF360

Part A

15 min to complete 3 rounds of:

30 sec star plank per side

20 weighted jumping lunges (hold DBs farmer’s style)

10 DB Z-presses

Part B

20 min AMRAP:

5 Chest-to-bar pullups

10 KB snatches 24/16 kg

15/12 cal row