Warm up

7 min AMRAP:

5/leg single leg RDL (empty BB)

5 yoga push ups

5 jumping good mornings

Then build up to your 90% clean weight for the pull

Olympic lifting

Clean pulls

1 @ 90% of you clean 1RM

2@ 85% of your clean 1RM

3@ 80%of your clean 1RM

4@ 75% of your clean 1RM

5@ 70% of your clean 1RM

As the weight gets lighter, focus on bar acceleration throughout the first and second pulls

Metcon

Every 3 min for 4 rounds (24min) alternating between A and B (4 rounds of each)

A. Row 500/400m

5 hang squat cleans at 65%

B. Run 400m

5 power cleans at 65%

Rest the remainder of the 3min intervals

EVF360

Part A

Every 2 min, for 4 rounds:

Row for distance

— Rest 2min between intervals

The objective is to be consistent across, with slightly negative splits. Start at your 1k pace

Part B

18 min AMRAP ladder

2 Turkish get ups 24/16kg (1/arm) **

20 alternating KB goblet lunges 24/16 kg

15 American KBS 24 /16 kg

10 toes to bar or hanging knee raises

4 Turkish get ups 24/16kg (2/arm) **

20 alternating KB goblet lunges 24/16 kg

15 American KBS 24 /16 kg

10 toes to bar or hanging knee raises

** continue adding 2 Turkish get ups each round until time completion