Warm up

Row 400m/300m

then, 2 rounds of:

10 alternating single leg glute bridges

10 sumo stance squats

10 jerks (add load on second round)

Front squat + Jerk

Using 90% 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 squats + max effort jerks

Conditioning

For time:

50/40 cal row

40 wall balls 20/14 lbs

30 handstand pushups

20 front squats 135/95 lbs

10 shoulder to overheads 135/95 lbs

Time cap: 14 min

Goal: <10 min. Wall balls and handstand pushups should be done in 3 sets or less, barbell movements in 2 sets or less.

EVF360

Part A

Every 4 min for 4 rounds:

20 alternating jumping lunges (DBs held farmer’s style optional)

16 KB Russian twists

12 plate ground to overhead 45/25 lbs

8 plate overhead squats 45/25 lbs

Part B

50/40 cal row

40 wall balls 20/14 lbs

30 handstand pushups / pike pushups

20 KB goblet squats 24/16kg

10 right arm single KB shoulder to overheads 24/16kg

10 left arm single KB shoulder to overheads 24/16kg

Time cap: 14 min