Warm up

3 rounds of:

4 single arm devil presses

4 PVC sotts presses

4 single arm DB hang clean and jerks

Press and split jerk

Press in split – 3×5 at 60-70% of shoulder press 1RM

Then, split jerk:

5 at 60% of C&J 1RM

4 at 70%

3 at 80%

5 at 65%

4 at 75%

3 at 85%

Barbell cycling & conditioning

For time:

400m run

10 power cleans 135/95 lbs

400m run

10 clean and jerks 135/95 lbs

400m run

10 thrusters 135/95 lbs

Time cap: 13 min

Note: You should be able to complete the barbell movements in 2 sets. Adjust the load accordingly.

EVF360

Part A

4 rounds to build up to a heavy set:

2 Turkish getups per side

40 ft. per arm single DB overhead lunges

8 double DB Z-presses

Time cap: 18 min

Part B

4 rounds for time:

400m run

15 double DB power cleans 50/35 lbs

10 double DB push presses 50/35 lbs

5 double DB thrusters 50/35 lbs

Time cap: 16 min