Warm up

2 rounds

10 PVC passthroughs

5/side single arm KB high pulls (strict – no kip)

5/side KB windmills

5/side KB front rack lunges

Clean & Jerk

In 15 min, find a 3 rep max clean & jerk

Note: you can drop and reset between reps, but no more than 15-20 sec transition. We will retest at the end of the 6 weeks cycle.

Aerobic capacity

2 rounds of 5 min AMRAP, with 2 min rest in between, alternating between the 2 stations (2 rounds at each station):

Station 1:

10/8 cal row

10 clean and jerks 95/65 lbs

Station 2:

10 sumo deadlift high pulls 95/65 lbs

10 burpees

EVF360

Part A

2 rounds of 5 min AMRAP, with 2 min rest in between, alternating between the 2 stations (2 rounds at each station):

Station 1:

10/8 cal row

10 alternating single DB clean and jerks 50/35 lbs

Station 2:

10 KB sumo deadlift high pulls 24/16kg

10 burpees

Part B

Every 4 min for 4 rounds:

50 abmat situps

30 reverse lunges

10 box jumps 24/20 in