Warm up

2 rounds:

20 plank transitions

10 KB sumo DLHP

10 behind the neck KB good morning

Clean & clean pulls

Power clean (Touch and Go):

1×5 at 60%

1×4 at 65%

3×3 at 70%

Then: clean pulls 3×3 at 90% of 1RM clean

Conditioning

5 rounds for max reps, “fight gone bad style”:

90 sec of burpee box jumps over 24/20 in

60 sec of barbell thrusters 45/35 lbs

30 rest

EVF360

Part A

For max distance and max rep on a 18 min running clock:

3 min rowing for distance

3 min double DB power cleans 50/35 lbs

3 min ab-mat situps

2 min rowing for distance

2 min double DB power cleans 50/35 lbs

2 min ab-mat situps

1 min rowing for distance

1 min double DB power cleans 50/35 lbs

1 min ab-mat situps

Part B

5 rounds for max reps, “fight gone bad style”:

90 sec of burpee box jumps over 24/20 in

60 sec of wall balls 20/14 lbs

30 rest