Warm up

3  rounds of:

6 alternating high box step ups 30/24 in

6 KB goblet hold good morning

6/side single KB squat cleans

Clean technique

4 min EMOM:

5 clean pulls

then, 4 min EMOM:

1 clean pull + 1 squat clean + 1 hang squat clean

then, 4 min EMOM:

1 squat clean

Aerobic capacity

20 min alternating EMOM:

12/10 cal row

24 ab-mat situps

12/10 cal ski

12 box jumps over 24/20 in

EVF360

Part A

12 min to perform 3-4 rounds of:

2 Turkish getups per side

40 KB Russian twists

8 weigthed hanging knee raises

16 alternating plank extensions

Part B

20 min alternating EMOM:

12/10 cal row

24 ab-mat situps

12/10 cal ski

12 box jumps over 24/20 in