Warm up

2 rounds

15 PVC passthrough, lying face down

15 empty BB hang power C&J

15 down-ups / no-pushup burpees

Clean & Jerk complex

E2MOM for 7 rounds

1 Power clean + 1 BTK Hang Power clean + 1ATK Hang Power clean + 3 split jerks

Use last week’s complex to gauge, aim to finish at the same weight

Interval conditioning

3 rounds for time:

5-4-3-2-1:

Squat cleans at 60% of C&J 1RM

Bar facing burpees

then, buy-out: 20/16 cal row

This is one round. Each round is 15 reps of cleans, 15 reps of burpees, and 20/16 cal row

— rest 2min between rounds

Time cap: 21 min

EVF360

Part A

For max reps, 4 rounds, 40 sec work, 20 sec rest, rotating through:

Ski Erg calories

KB goblet squats 24/16 kg

KB Russian twists

DB burpee deadlifts 50/35 lbs

V-ups

Part B

3 rounds for time:

5-4-3-2-1:

Double DB squat cleans 50/35 lbs

Burpees over the DBs

then, buy-out: 20/16 cal row

This is one round. Each round is 15 reps of cleans, 15 reps of burpees, and 20/16 cal row

— rest 2min between rounds

Time cap: 21 min