Warm up

2 rounds:

10 cal row

8 ring row

6 empty bar thrusters

Then, 2 sets with empty bar:

3 hang power cleans above the knee

3 hang power cleans below the knee

3 power cleans

Clean & clean pulls

Power clean (Touch and Go) based on 1RM clean:

1×5 at 70%

4×4 at 80%

1×3 at 82.5% 

Then: clean pulls 3×2 at 115% of 1RM clean

Conditioning

12 min AMReps:

Buy-in: 150/120 cal row, ski, bike

Then, on the remaining time, max burpees

Goal: 40+ burpees

EVF360

Part A

15 min alternating EMOM (5 rounds):

8 double DB clean & jerks 50/35 lbs

8 alternating single DB box step ups 24/20 in

16 abmat situps

Part B

For time:

50/40 cal row

50 walking lunges (bodyweight)

40/32 cal row

40 single DB power cleans 50/35 lbs

30/24 cal row

30 DB goblet squats 50/35 lbs

Goal: <16 min

Time cap: 19 min

Note: both heads of the DB must touch the ground on the power cleans, similar to the DB snatch open standards