Warm up

3 rounds (6 min cap):

20 band pullaparts

10 alternating spiderman lunges

5 per arm single DB split jerks

Press and split jerk

Press in split – 3×3 at 75-85% of shoulder press 1RM

Then, split jerk:

5 at 70% of C&J 1RM

4 at 80%

3 at 90%

5 at 75%

4 at 85%

3 at 92.5%

Barbell cycling & conditioning

4 min EMOM (both movements in the same minute):

7 strict presses at 50% of clean & jerk 1RM

Max sumo deadlift high pulls in the remainder of the minute (same load as the press)

— 1 min rest, then 4 min EMOM (both movements in the same minute):

5 push presses at 60% of clean & jerk 1RM

Max cleans in the remainder of the minute (same load as the press)

— 1 min rest, then 4 min EMOM (both movements in the same minute):

3 push jerks at 70% of clean & jerk 1RM

Max deadlift in the remainder of the minute (same load as the push jerks)

EVF360

Part A

20 min alternating EMOM (4 rounds):

12 double DB push presses 50/35 lbs

3 wall walks

12/10 cal ski

12 pushups

20 DB Russian twists

Part B

For time: 20-15-10-5 reps of:

KB sumo deadlifts high pulls 24/16 kg

Single arm KB thrusters 24/16 kg

Burpees over the KB

Time cap: 13 min