Warm up

2 rounds:
10 dumbbell goblet squats
10 cal machine of choice (row or ski)
10 single arm DB push presses (5/arm)
10 cal machine of choice (row or ski)
10 double DB front rack box step ups

Front Squat

6×4 at 82.5%

Push Presses

3×3 at 75% of your 1RM clean and jerk
Barbell is taken from the ground, perform your sets while resting between some of your front squat sets.

Conditioning

3x4min AMRAP:
3-6-9-12…
Push presses 115/75 lbs
Box jumps 30/24 in

Rest 2 min between each AMRAP, reset the AMRAP each time.

Note to coaches: Team athletes up to share a box if more than available and stagger the start by 2 min to minimize overlap. The high of the box willset the cadence and should allow athletes to alternate jumps if both on the box at the same time.

EVF360

Part A
4 min EMOM:
20 plate Russian twists
— Rest 1 min
4 min EMOM:
10 T push ups (alternate rotating each arm up each rep)
— Rest 1 min
4 min EMOM:
8 double DB front rack box step ups

Part B
3x4min AMRAP:
3-6-9-12…
Double DB push presses 50/35 lbs
Box jumps 30/24 in

Rest 2 min between each AMRAP, reset the AMRAP each time.