Warm up

2 rounds:

5/side quadruped thoracic cage extensions

10 alternating single leg V-ups

10 alternating barbell front rack lunges

5 behind the neck BB presses

Front squat + Jerk

Using 95% of your 1RM front squat as reference weight, perform 3 sets of 3 front squats followed by 3 jerks (split or push) at 85% of the reference weight.  

–Then:

Perform one last set at this same weight of 3 front squat + max effort jerks

Compare to week 2, Monday Jan 15th

Conditioning

For time:

10-20-30 barbell overhead lunge steps 95/65 lbs

10-20-30 single DB deadlifts 50/35 lbs

50 double unders after each round, including the last one

Time cap: 13 min

Scaling: lighter load on the barbell, or plate overhead lunges.

Replace the double unders with 30-60-90-120 single unders

EVF360

Part A

4 rounds for quality and load:

16 weighted single leg glute bridges (8/side)

12 alternating double DB front rack box step ups

2 per side Turkish getups

Time cap: 18 min

Part B

For time:

10-30-50-30-10

Alternating DB snatches 50/35 lbs

Double unders

Time cap: 14 min

Scaling: replace the double unders with 2x single unders