Warm up

2 rounds
10/leg single leg KB RDL
10 KB box step ups
10 groiners

Clean

5×3 at 75% of clean 1RM

Tempo front squat

3×4 with 33X1 tempo at ~75%

Conditioning

Rotate through the following stations as 30 sec work / 30 sec rest, completing 3 rounds of each (15 min total)
Hang power cleans 95/65 lbs – target >15 reps each interval
Double unders – target >50 reps each interval
Plate ground-to-overhead – target >12 reps each interval
Shoulder to overhead 95/65 lbs – target 14-16 rep each interval
Handstand push-ups – target 15+ reps each interval

EVF360

Part A
For time:
20-15-10-5
Double dumbbell box steps overs 24/20 in, 50/35 lbs
Double DB front rack rear lunges 50/35 lbs
Calories on rower

Time cap: 16 min

Part B
Rotate through the following stations as 30 sec work / 30 sec rest, completing 3 rounds of each (18 min total)
Alternating single arm dumbbell hang cleans – target >15 reps each interval
Double unders (practice) or single unders- target >50 reps each interval
Plate ground-to-overhead – target >12 reps each interval
Double dumbbells push presses – target 14-16 rep each interval
Abmat situps – target ~15-20 reps each interval
Handstand push-ups or push-ups – target 15+ reps each interval