Warm up

2 rounds:

5 fire hydrants per side

5 high box step ups per side

10 alternating bird dogs

5 yoga pushups

Back squat

DELOAD WEEK

5 reps at 40%

5 reps at 50%

5 reps at 60%

Barbell cycling & conditioning

8 rounds for time:

5 hang power cleans 95/65 lbs

5 shoulder to overheads 95/65 lbs

10 burpees box jumps overs 24/20 in

5 shoulder to overheads 95/65 lbs

5 hang power cleans 95/65 lbs

— rest 1 min between each round

Time cap: 24 min

EVF360

Part A

Every 2 min, on the minute, for 8 rounds:

6 single DB hang power cleans 50/35 lbs – right arm

6 single DB shoulder to overheads 50/35 lbs – right arm

6 box jumps 24/20 in

6 single DB hang power cleans 50/35 lbs – left arm

6 single DB shoulder to overheads 50/35 lbs – left arm

6 box jumps 24/20 in

Part B

4 rounds for quality:

20 alternating Cossack squats (load optional)

20 alternating side to side jumps, holding a med ball

20 alternating single leg V-ups

20 alternating plank extension with 1 sec pause at the top