Warm up

2 rounds:

5 fire hydrants per side

5 groiners

5 BB thrusters

5 BB bent over rows

Clean & Jerk

Every 2 min for 6 rounds:

4 clean and jerks at 75% or 1RM

Note: drop and reset between reps

Aerobic capacity

6 rounds for time:

10 American KBS 32/24 kg

10 burpees box jumps 24/20 in

500m row or 400m run

Time cap: 24 min

Note: you can mix and match the row/run

EVF360

Part A

Every 2 min for 6 rounds, each for time:

50 double unders

6 DB hang power cleans 50/35 lbs

7 DB shoulder to overheads 50/35 lbs

Part B

6 rounds for time:

10 American KBS 32/24 kg

10 burpees box jumps 24/20 in

500m row or 400m run

Time cap: 24 min

Note: you can mix and match the row/run