Warm up

1 min coach stretch per leg, then:

2 rounds:

10 banded good mornings

5/side lateral banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Deadlift

5×2 at 77.5% across

“Spicy” EMOM

5 min EMOM:

8 snatches 95/65 lbs + AMRAP burpees over bar in remaining time of each minute

— rest 3 min

5 min EMOM: 8 thrusters 95/65 lbs + AMRAP burpees over bar in remaining time of each minute

Note: there is no built-in rest in either the first 5 min EMOM or the second EMOM. The score is the number of burpees achieved across all 5 min

Scaling: Adjust the load and volume of weightlifting movement to complete the work in 20-25 sec each minute. The weightlifting should be done unbroken for the most part.

EVF360

Part A

20 min alternating EMOM:

45 sec ski erg for max cal

12 double KB RDLs

16 DB/KB plank pull throughs

16 double DB walking lunges (farmer’s style)

Note: the load shoudl be challenging but allow for all movements to be completed unbroken

Part B

5 min EMOM:

10 American KBS 24/16 kg + AMRAP burpees over the KB in remaining time of each minute

— rest 3 min

5 min EMOM: 8 double DB thrusters 40/25 lbs + AMRAP burpees over bar in remaining time of each minute