Warm up

2 rounds:

10 spiderman steps

5 inch worms

10 empty barbell or PVC hang power clean and jerks

5 Cuban presses with 2.5 or 5# plates in each hand

20 sec handstand / wall walk hold

Clean & Jerk

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

— Then, every 90 sec for 6 rounds:

5 clean & jerks at 60%

Conditioning

3 min AMReps (row meters) :

15 lateral burpee over rower

Max distance row

— rest 3 min

3 min AMReps (burpees) :

500m/400m row

Max lateral burpees over rower

— rest 3 min

3 min AMReps (row meters) :

15 lateral burpee over rower

Max distance row

— rest 3 min

3 min AMReps (burpees) :

500m/400m row

Max lateral burpees over rower

EVF360

Part A

5 rounds for load and quality:

5/arm half kneeling KB presses

5/arm single KB cleans AHAP

15 goblet squats

20 situps

Part B

3 min AMReps (row meters) :

15 lateral burpee over rower

Max distance row

— rest 3 min

3 min AMReps (burpees) :

500m/400m row

Max lateral burpees over rower

— rest 3 min

3 min AMReps (row meters) :

15 lateral burpee over rower

Max distance row

— rest 3 min

3 min AMReps (burpees) :

500m/400m row

Max lateral burpees over rower