Warm up

3 rounds of:

10 squat thrusts (aka no pushup burpees)

10 cossack squats

10 empty barbell front squats

5 jumping good mornings (with or without barbell)

Clean technique

4 min EMOM:

3 high paused power cleans (pause 1 sec above knee on the extension)

then, 4 min EMOM:

2 low paused power cleans (pause 1 sec below knee on the extension)

then, 4 min EMOM:

1 power clean

Aerobic capacity

20 min alternating EMOM:

12/9 cal row

15 wall balls 20/14 lbs

12/9 cal ski

15 thrusters 65/45 lbs

EVF360

Part A

14 min to perform 3-4 rounds of:

10 barbell ab rollouts

10 supermen with 1 sec pause

10/side single KB Romanian deadlifts

10 weighted situps

Part B

20 min alternating EMOM:

12/9 cal row

15 wall balls 20/14 lbs

12/9 cal ski

15 thrusters 65/45 lbs