Warm up

6 min ARMAP:
50 ft. bear crawl
10 alternating jumping lunges
5 behind the neck barbell/PVC thrusters
2 inch worms with pushups

Clean complex & split jerk

Every 2:30 for 5 rounds:
1 clean + 1 front squat + 1 jerk + 1 hang clean + 1 front squat + 1 jerk
Note: Increase from last week

Conditioning

15 min AMRAP:
5 handstand pushups
10 alternating pistols
15 alternating single DB cleans 50/35 lbs
30 double unders

Scaling: pushups must be unbroken, adjust to pike pushups or DB z-presses.
Scale the pistols to single leg squats to a box, or deficit rear lunges (stand on a 45# plate and step back for a lunge keeping the front leg on the plate).

EVF360

Part A
4 rounds for quality:
5 double DB clean and jerks for load
10 KB gorillas rows
10 heels elevated double KB front squats (stand with heels on 25# plates)
1 min wall sit hold

Part B
15 min AMRAP:
5 handstand pushups
10 alternating pistols
15 alternating single DB cleans 50/35 lbs
30 double unders

Scaling: pushups must be unbroken, adjust to pike pushups or DB z-presses.
Scale the pistols to single leg squats to a box, or deficit rear lunges (stand on a 45# plate and step back for a lunge keeping the front leg on the plate).