Warm up

3 rounds of:

5/side thoracic extensions

10 alternating plank shoulder taps

10 alternating single DB renegade rows

10 alternating KB goblet lunge steps

Front squat + Jerk

Using 95% of your 1RM front squat as reference weight, perform 3 sets of 5 front squats followed by 5 jerks (split or push) at 75% of the reference weight.

–Then:

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

Compare to week 1, Monday Jan 8th

Conditioning

For time:

15-10-5

Hang power cleans 95/65 lbs

Burpees

— rest 2 min

Then: 15-10-5

Push presses 95/65 lbs

Box jumps 24/20 in

Time cap: 11 min including rest

Note: the weight should allow you to keep ALL sets unbroken

EVF360

Part A

4 min EMOM:

12 double DB Z-presses

straight into, 4 min EMOM:

15 KB goblet squats

straight into, 4 min EMOM:

12/10 cal row

straight into, 4 min EMOM:

15 weighted situps

straight into, 4 min EMOM:

12 alternating double DB front rack lunges

Part B

For time:

15-10-5

Double DB hang power cleans 50/35 lbs

Burpees

— rest 2 min

Then: 15-10-5

Double DB push presses 50/35 lbs

Box jumps 24/20 in

Time cap: 11 min including rest