Warm up

20 alternating single leg bridges, then:

3 rounds:

20 sec row sprint

5 empty BB hang cleans

5 empty BB front squats

5 empty BB push jerks

Clean & jerk cycling and conditioning

20 min alternating EMOM:

6 TnG power cleans 155/105 lbs + 10 pushups

6 shoulder-to-overheads 155/105 lbs + 6 burpees

6 TnG clean & jerks 155/105 lbs

Rest

Accessory

3 rounds of:

100 ft. per side double KB offset carry (front rack and farmer’s hold)

10 weighted hanging knee raises

20 barbell wrists curls (palms up)

Time cap: 12 min

EVF360

Part A

3 rounds of:

100 ft. per side double KB offset carry (front rack and farmer’s hold)

10 weighted hanging knee raises

20 alternating DB renegade rows

Time cap: 14 min

Part B

2 rounds for time**:

1,000m/800m row

100 double unders

** every 2 min, starting at 0:00, perform 5 double DB clean & jerks 50/35 lbs

Time cap: 20 min

Scaling: 150 single unders