Warm up

2 rounds
10 alternating lunges with torso twist
150m row
10 double dumbbell push presses
150m row
5 empty barbell clusters

Clean and jerk complex

15 min to build to a heavy load on the following complex:
5 deadlifts
4 power cleans
3 front squats
2 shoulder to overheads

Conditioning

4 min AMRAP with buy-in:
Buy-in: 200 m run, then AMRAP:
10 double DB deadlifts
5 double DB squat cleans
— rest 2 min, then,
4 min AMRAP with buy-in:
Buy-in: 200 m run, then AMRAP:
10 double DB front squats
5 double DB shoulder to overheads
— rest 2 min, then,
4 min AMRAP with buy-in:
Buy-in: 200 m run, then AMRAP:
10 double DB thrusters
5 double DB devil presses

Load: 50/35 lbs

EVF360

Part A
4-5 rounds for load and quality:
16 alternating seated DB shoulder presses per arm (holding the other DB in lockout)
8 double DB tempo bent over row (tempo: 3131)
100 ft. double KB front rack carry AHAP

Time cap: 16 min

Part B
4 min AMRAP with buy-in:
Buy-in: 200 m run, then AMRAP:
10 double DB deadlifts
5 double DB squat cleans
— rest 2 min, then,
4 min AMRAP with buy-in:
Buy-in: 200 m run, then AMRAP:
10 double DB front squats
5 double DB shoulder to overheads
— rest 2 min, then,
4 min AMRAP with buy-in:
Buy-in: 200 m run, then AMRAP:
10 double DB thrusters
5 double DB devil presses

Load: 50/35 lbs