Warm up

3 rounds:

5 per arm thoracic rotations in squat

5 hang clean & jerks with an empty barbell

5 pause front squats with an empty barbell

Strength

15 min EMOM:

1 clean and jerk

Build up on weight throughout and focus on good mechanics, do not exceed 80%

Interval conditioning

For time:

3 rounds of:

32 double unders

16 thrusters 65/35 lbs

— rest 1 min, then, 3 rounds of:

16 down-ups

8 thrusters 95/65 lbs

— rest 1 min, then, 3 rounds of:

8 pushups

4 power cleans 115/75 lbs

Time cap: 18 min

EVF360

Part A

15 min alternating EMOM:

12 alternating Cossack squats (goblet hold if weighted)

30 bicycle crunches

12 double DB shoulder to overheads 50/35 lbs

Part B

For time:

3 rounds of:

32 double unders

16 wall ball thrusters 20/14 lbs

— rest 1 min, then, 3 rounds of:

16 down-ups

8 wall balls 20/14 lbs

— rest 1 min, then, 3 rounds of:

8 pushups

4 double DB thrusters 50/35 lbs

Time cap: 18 min