Warm up

Row 500m/400m

then:

10 Russian baby makers

10 sumo stance squats

10 sumo stand BB good mornings

Clean & Jerk complex waves

3 Squat Cleans + 3 jerks at 65%

2 Squat Cleans + 2 jerks at 70%

1 Squat Clean + 1 jerk at 75%

3 Squat Cleans + 3 jerks at 70%

2 Squat Cleans + 2 jerks at 75%

1 Squat Clean + 1 jerk at 80%

3 Squat Cleans + 3 jerks at 75%

2 Squat Cleans + 2 jerks at 80%

1 Squat Clean + 1 jerk at 85%

Time cap: 18 min

General physical preparedness

5 rounds, 2 mins each, of:

40 American KBS 53/35 lbs

max reps in remaining time burpee box jumps, 24/20 in

— Rest 2 mins between each round.

Goal is to get 50+ Burpee Box Jumps throughout the workout. Can you get 60?

These are NOT box jumps over, stand all the way up on the box then step back down

EVF360

Part A

Every 7 min, for 3 rounds:

250m/200m row

50 double unders

50 air squats

25 pushups

— rest the remainder of the interval

Part B

5 rounds, 2 mins each, of:

40 American KBS 53/35 lbs

max reps in remaining time burpee box jumps, 24/20 in

— Rest 2 mins between each round.

Goal is to get 50+ Burpee Box Jumps throughout the workout. Can you get 60?

These are NOT box jumps over, stand all the way up on the box then step back down