Warm up

3 rounds:

6 cal ski

6 front squats with empty BB

12 alternating single led BB RDL

Clean

Part A – Every 90 sec for 5 rounds:

1 clean pull + 1 clean + 1 front squat + 2 hang cleans

Part B – In 10 min, perform 5 sets of 2 hang cleans from below the knee

Conditioning

3 rounds for time:

100 Double Unders

50 American KBS 24/16 kg

25 burpees

Time cap: 22min

Scaling: Sub the double unders with 2 min of attempts or 150 single unders. KBS should be completed in 3-4 sets or less each round, adjust volume and/or weight accordingly.

EVF360

Part A

Tabata KB goblet squats 24/16 kg

— rest 1 min

Tabata hollow rocks

— rest 1 min

Tabata single DB power cleans 50/35 lbs (alternate side each interval)

Part B

3 rounds for time:

100 Double Unders

50 American KBS 24/16 kg

25 burpees

Time cap: 22min

Scaling: Sub the double unders with 2 min of attempts or 150 single unders. KBS should be completed in 3-4 sets or less each round, adjust volume and/or weight accordingly.