Warm up

2 rounds:

10 scap pushups

10 banded face pulls

5 BB thrusters

10 alternating single dumbbell overhead lunges

Clean & Jerk

Take 10 min to work up to a single clean & jerk of ~80%

— Then, every 90 sec for 6 rounds:

4 clean & jerks at 70%

Note: any style. Reps do not need to be touch and go

Conditioning

For time:

10 burpees

15 clean & jerks 95/65 lbs

10 burpees

12 clean & jerks 115/75 lbs

10 burpees

9 clean & jerks 135/95 lbs

10 burpees

6 clean & jerks 155/105 lbs

10 burpees

3 clean & jerks 175/120 lbs

Time cap: 17 min

Scaling: Adjust the load so that it does not exceed 45%. 55%, 65%, 75%, 85% of 1RM clean & jerk

EVF360

Part A

5 rounds of each, 40 sec work, 20s rest, alternating between:

plate russian twists

row for distance

Part B

4x4min ascending reps AMRAP, with 2 min rest between:

3-6-9-12…

Push-ups

Double DBs front squats

Double DBs cleans

Continue where you left off each round