Warm up

2 rounds

15 PVC passthroughs, lying face down

15 empty BB hang power C&J

15 down-ups / no-pushup burpees

Clean & jerk cycling and conditioning

4 rounds, each for time, resting 3 min between rounds

3 power cleans 185/135 lbs or 70% of C&J 1RM

5 push jerks 185/135 lbs or 70% of C&J 1RM

400m/320m row

Time cap: 18 min, including the rest

Interval conditioning

12 min EMOM:

1 clean pull + 1 hang clean + 1 jerk at 60% across

This is technique focused, adjust the weight accordingly

EVF360

Part A

6 rounds for time:

9 double DB hang power clean and jerks 50/35 lbs

15 box jumps

–rest 30 sec between each round

Time cap: 15 min

Part B

Not for time, building up on weight throughout – 20 min to complete 4 rounds of the following:

2 Turkish getups per side – work up to a challenging weight for the day

8/side half kneeling landmine press or half kneeling KB/DB presses

50 ft. broad jump in as few jumps as possible

8/side DB renegade row