Warm up

2 rounds of:

6 Inchworm with Push-ups

6 KB windmills per side

12 A-frame toe touches

Then 2 rounds, light to moderate weight

5 strict presses in split

5 jerk balances

5 split jerks

Split jerks from blocks

10×1 at prescribed weight

80%, 85%, 90%, 92.5%, 95%, 97.5%, 95%, 92.5%, 90%, 80%

Conditioning

Every 5 min for 3 rounds, each for time:

40 double unders

20 burpees over the bar

10 deadlifts 245/165 lbs

Goal: <2:30min per round

EVF360

Part A

15 min alternating EMOM:

16 alternating DB seesaw presses

16 double DB front rack walking lunges

16 ab-mat situps

Part B

4 rounds of 2:30 min AMReps, 1 min rest between rounds:

16 alternating DB snatches 50/35 lbs

24 single arm DB shoulder to overheads 50/35 lbs

Max double unders in the remaining time

Note: switch arm anytime on the shoulder to overheads