Warm up

2 rounds:

20 A-Frame toe-touches

5 snow angels

5 per side half kneeling bottom up KB presses

5 per side single KB sotts presses

Press and split jerk

Behind the neck shoulder press – 3×5 at 40% of max shoulder press

— Then:

Split jerk: 5×1 at 80%

Barbell cycling & conditioning

Every 3 min for 5 rounds (15 min):

3 wall walks

7 Hang clean and jerks 95/65 lbs

10 alternating single DB thrusters 50/35 lbs

Note: The barbell should be no more than 40% of your 1RM clean and jerk

EVF360

Part A

Every 3 min for 5 rounds (15 min):

3 wall walks

10 alternating single DB hang clean and jerks 50/35 lbs

10 alternating single DB thrusters 50/35 lbs

Part B

4 rounds of 3 min AMReps:

16 burpees

16 alternating renegade rows 35/20 lbs

max pushups on DB in the remaining time

— rest 1 min between rounds