Warm up

2 rounds

5/side thoracic extensions

5 Cuban presses with 2.5/5 lbs plates in each hand

5 yoga pushups

50 jumping jacks

Front Squat + Jerk

Part A – Using your 3RM from 3 weeks ago as a reference, perform 6 sets of 3 at 95% of this 3RM.

If you do not know your 3RM, perform the 6 sets at 85% of your max C&J, or work on footwork and mechanics if you are new to Olympic lifting

Part B – Front squat 3-2-1-1

3 at 85%

2 at 90%

1 at 95%

1 at 97.5%

Conditioning

5 rounds of 90 sec AMReps:

9 Lateral burpees over bar**

9 Box jumps 24/20 in**

Max rep ground to overhead in the remaining time 95/65 lbs

— rest 90 sec between rounds

** Add 1 rep to both the burpees and  box jumps each round, to finish on the last interval at 13 reps for each

EVF360

Part A

5 rounds of 90 sec AMReps:

9 Burpees over dumbbells**

9 Box jumps 24/20 in**

Max rep double DB ground to overheads in the remaining time 50/35 lbs

— rest 90 sec between rounds

** Add 1 rep to both the burpees and  box jumps each round, to finish on the last interval at 13 reps for each

Part B

4 rounds for time:

20 single-arm overhead DB lunge steps 50/35 lbs

10 pull ups

200m row

10 KB deadlifts 32/24 kg

Time cap: 17 min