Warm up

6 min AMRAP:

5 single leg KB RDL

10 spiderman lunges

5 hollow rocks

10 jumping lunges

Midline strength

5 supersets of:

5 banded deadlifts ~70%

10 Barbell ab rollouts

— rest as needed between the supersets

Compare to week 1 (1/16) on the deadlift

Conditioning

14 min alternating EMOM:

Even: 5 power cleans + 3 push jerks 135/95 lbs

Odd: 6 deadlifts 135/95 lbs + 3 burpees

EVF360

Part A

5 supersets:

10 doube KB sumo deadlifts

10 Barbell ab-rollouts

— rest as needed between the supersets

Part B

For time:

21-18-15-12-9-6

Double DB power cleans 50/35 lbs

Ab-mat situps

Time cap: 16 min