Warm up

3 rounds

10 Cossack squats

20 alternating plank shoulder taps

10 alternating bird dogs

Front Squat + Jerk

Part A – Using your 3RM from 2 weeks ago as a reference, perform 6 sets of 3 at 90% of this 3RM.

If you do not know your 3RM, perform the 6 sets at 80% of your max C&J

Part B – Front squat 3-2-2-1

3 at 82.5%

2 at 87.5%

2 at 92.5%

1 at 95%

Conditioning

3 rounds for time:

50 double unders

20 single KB overhead lunge steps 24/16 kg

10 shoulder to overheads 155/105 lbs

Time cap: 13 min

Note: switch arm on the OH lunges as you wish. The weight on the KB/bar should allow you to complete each movement in 2 sets or less each round.

Goal: <9min

EVF360

Part A

Every 7 min for 3 rounds, each for time:

250m/200m row

20 plate ground to overheads 35/25 lbs

15 wall balls 20/14 lbs

10 burpees to plate

5 plate overhead squats 35/25 lbs

— rest the remainder of the interval

Part B

3 rounds for time:

50 double unders

20 single KB overhead lunge steps 24/16 kg

10 double DB shoulder to overheads 50/35 lbs

Time cap: 13 min

Note: switch arm on the OH lunges as you wish. The weight on the KB/DB should allow you to complete each movement in 2 sets or less each round.

Goal: <9min