Warm up

1 min pigeon strecth per side, then:

3 rounds, with an empty barbell:

5 hang clean & jerks

5 pause front squats

5 split jerks

Strength

Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each)

A – 2 Front squats at 85% of front squat 1RM across all 6 sets

B – 1 clean & jerk, working up to a heavy single for the day

Interval conditioning

4 rounds for max reps, 1 min per station:

Cal row

Double DB push presses 50/35 lbs

Cleans at 80% (squat or power)

Rest

EVF360

Part A

15 min alternating EMOM (5 rounds):

12 double DB front squats 50/35 lbs

16 alternating single DB clean & jerks 50/35 lbs

20 abmat situps

Part B

For time:

500m/400m row

50 wall balls 20/14 lbs

50 American KBS 24/16 kg

50 KB push presses 24/16 kg

50 box jumps over

500m/400m row

Time cap: 20 min