Warm up

3 rounds

5 pronated snow angels (face down)

5 empty barbell presses in split stance per side

10 empty barbell thrusters

— Then:

3 sets, increasing load each round:

3 front squats

3 push presses

Front squat + Jerk

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

–Then:

Perform one last set at this same weight of 1 front squat + max effort jerks

Compare to week 3, Monday Jan 22nd

Conditioning

For time:

5 power cleans + 5 front squats + 5 jerks 155/105 lbs

50 double unders

4 power cleans + 4 front squats + 4 jerks 185/135 lbs

50 double unders

3 power cleans + 3 front squats + 3 jerks 205/145 lbs

50 double unders

2 power cleans + 2 front squats + 2 jerks 225/155 lbs

50 double unders

1 power clean + 1 front squat + 1 jerk 245/165 lbs

50 double unders

Time cap: 16 min

Note: Perform all power cleans, then all front squats, then all jerks

Scaling: Scale the weight to 65%, 70%, 75%, 80%, 85%

Replace double unders with 40 sec of practice or 75 single unders.

EVF360

Part A

3 rounds for load and quality:

50 ft. per side DB offset walking lunges (one DB overhead, other DB in front rack)

15 weighted V-ups

15 double KB push presses AHAP – must be unbroken

10 per side half kneeling med ball passes (passing to the side of the back knee) – perform with a partner.

Time cap: 17 min

Part B

Every 6 min for 3 rounds, each for time:

30 Russian KBS 32/24 kg

25 double unders

20 single DB thrusters 50/35 lbs (10/arm)

15 double DB floor presses 50/35 lbs

10 burpees