Warm up

3 rounds:

6 cal ski erg

6 front squats with empty BB

6 shoulder-to-overhead **

** be sure to perform the last round with whatever jerk you will be doing for the strength part today

Clean & Jerk

Every 2 min for 6 rounds:

5 clean and jerks at 65% or 1RM

Note: drop and reset between reps

Aerobic capacity

3 rounds for time:

100 Double Unders

50 wall balls 20/14 lbs

25 burpees over bar

Time cap: 22min

Scaling: Sub the double unders with 90 sec of attempts or 150 single unders. Wall balls should be completed in 4 sets or less each round, adjust volume and/or weight accordingly.

EVF360

Part A

Tabata KB swings 24/16 kg

— rest 1 min

Tabata box jumps 24/20 in

— rest 1 min

Tabata hollow rocks

Part B

3 rounds for time:

100 Double Unders

50 wall balls 20/14 lbs

25 burpees over wall ball

Time cap: 22min

Scaling: Sub the double unders with 90 sec of attempts or 150 single unders. Wall balls should be completed in 4 sets or less each round, adjust volume and/or weight accordingly.