Warm up

2 rounds:

50 ft. lunges with twists

50 ft. single arm DB overhead lunges (light)

50 ft. duck walk

50 ft. burpee broad jumps

Clean & Jerk

12 min EMOM:

1 clean and jerks at 80% of 1RM

Aerobic capacity

20 min alternating EMOM:

6 devil presses 35/25 lbs

12/9 cal ski

12 plate ground to overheads 35/25 lbs

12 burpees to 6″ target

EVF360

Part A

3 rounds for quality and load:

10 per arm single DB bent over rows

10 double KB push presses

45 sec plank hold with forearms on foam roller

Part B

20 min alternating EMOM:

6 devil presses 35/25 lbs

12/9 cal ski

12 plate ground to overheads 35/25 lbs

12 burpees to 6″ target