Warm up

3 rounds

5 pronated snow angels (face down)

30 sec handstand hold

10 band pull aparts

Shoulder press (12 min)

3 rounds of:

5 shoulder presses at 50% of estimated 1RM

5/arm Dumbbell shoulder external rotation, with elbow on knee

Conditioning

Every 2 min for 8 rounds:

5 power snatches 95/65 lbs

2 wall walks

5 hang clusters (hang squat clean into a thruster) 95/65 lbs

2 wall walks

Note: This is a wall walk workout! There are 32 wall walks total if performed Rx. Optimize transitions between movements. You should have 20-30 sec of rest between rounds. If the work takes you more than 1min 45sec, lower the reps to 1 wall walk. Barbell movements must be unbroken in all rounds, adjust the load accordingly

Other scaling options: substitute the 2 wall walks with 10 DB plank pull throughs.

EVF360

Part A

3 rounds, starting one round every 5 min:

20/16 cal row

20 single KB push presses 16/12 kg (10 per arm)

20 double unders

20 single KB walking overhead lunges 16/12 kg (switch arm anyhow)

Part B

Every 2 min for 8 rounds:

6 alternating DB snatches 50/35 lbs

2 wall walks

6 single arm thrusters 50/35 lbs

2 wall walks

Note: This is a wall walk workout! There are 32 wall walks total if performed Rx. Optimize transitions between movements. You should have 20-30 sec of rest between rounds. If the work takes you more than 1min 45sec, lower the reps to 1 wall walk.

Other scaling options: substitute the 2 wall walks with 10 DB plank pull throughs.