Warm up

3 rounds:

10 alternating single leg glute bridges

5 jumping good mornings with empty BB in back rack

10 hang clusters

Clean & jerk cycling

Every 2:30 min for 5 rounds, each for load:

10 unbroken clean & jerks

Start around 50%-60% of your 1RM and increase as you see fit. The set must be unbroken (pause at the shoulder or hips allowed)

Conditioning

5 rounds of 2 min, for max distance row:

15 power snatches  95/65 lbs

Max distance row in the remaining time

— rest 1 min between rounds

EVF360

Part A

5 rounds for time:

35 wall balls 20/14 lbs

75 double unders

Time cap: 15 min

Part B

5 rounds of 2 min, for max distance row:

20 alternating DB renegade rows 50/35 lbs

Max distance row in the remaining time

— rest 1 min between rounds