Warm up

2 rounds:

10 alternating groiners

10 alternating plank extensions

10 empty BB good mornings

Then, 2 rounds with increasing load of:

3 hang power cleans above the knee

3 hang power cleans below the knee

3 power cleans

Clean

12 min to find a heavy 3 rep of TnG power cleans

Conditioning

20 min AMRAP:

24/20 cal row

20 alternating single DB hang clean and jerks 50/35 lbs

24 ab-mat situps

20 DB goblet squats 50/35 lbs

24 pushups

Goal: 3.5+ rounds

EVF360

Part A

Every 4 min for 4 rounds:

10 burpees

12 Russian KBS 24/16 kg

14 KB goblet box step ups 24/20 in

16 plate ground to overheads 25/15 lbs

Part B

20 min AMRAP:

24/20 cal row

20 alternating single DB hang clean and jerks 50/35 lbs

24 ab-mat situps

20 DB goblet squats 50/35 lbs

24 pushups

Goal: 3.5+ rounds