Warm up

2 rounds:

50 jumping jacks

15 groiners

Then,

Bergeron warm up with your coach

Olympic lifting – Clean cycling

Death by touch-and-go cleans:

Min 1: 1 clean @ 65%

Min 2: 2 TnG cleans @ 65%

Min 3: 3 TnG cleans @ 65%

Continue adding one clean every minute until you cannot complete the assigned rep within the minute. Any style of clean allowed, if you let the barbell go on the ground, the set is done. You can reattempt an UB within the minute of time allowed.

Time cap: 15 min

Metcon

2 x 4min amrap, rest 4 min between amraps and continue where you left off

12/10 cal row

12 alternating pistols or 20 alternating jumping lunges

12 American KBS 32/24 kg

EVF360

Part A

2 x 4min amrap, rest 4 min between amraps and continue where you left off

12/10 cal row

12 alternating pistols or 20 alternating jumping lunges

12 American KBS 32/24 kg

Part B

For time:

10 lateral burpee box jump overs 24/20 in

21 dumbbell thrusters 50/35 lbs

rest 1 min

10 lateral burpee box jump overs 24/20 in

15 dumbbell thrusters 50/35 lbs

rest 1 min

10 lateral burpee box jump overs 24/20 in

9 dumbbell thrusters 50/35 lbs

Time cap: 12 min including rest