Warm up

6 min AMRAP
10 alternating groiners
10 squat jumps
5/leg lateral leg swings
5 glute bridges

Clean

5×3 at 70% of clean 1RM

Tempo front squat

3×5 with 33X1 tempo at ~70%

Conditioning

12 min AMRAP ladder**:
2 double DB power cleans 50/35 lbs
2 toes to bars
2 wall balls 20/14 lbs
** increase the rep by 2 each round

EVF360

Part A
2x7min AMRAP, rest 2 min between AMRAPs:
50 ft. Double Dumbbell Front Rack Walking lunges 50/35 lbs
50 ft. Double dumbbells farmer’s carry 50/35 lbs
10 push ups on dumbbells
30 sec plank hold on dumbbells

** continue where you left off on the second amrap

Part B
12 min AMRAP ladder**:
2 double DB power cleans 50/35 lbs
2 toes to bars
2 wall balls 20/14 lbs
** increase the rep by 2 each round