Warm up

3 rounds:

5 PVC Cuban presses

5/side single KB overhead lunges

5 squat thrusts

10 PVC sotts presses

Snatch & Clean & Jerks

8 min EMOM:

1 snatch

— 2 min transition

8 min EMOM:

1 Clean & Jerk

Note: build up on weight throughout the EMOMs, start around 60% of your max in each lift and build up to a heavy single during the 8 sets of each.

Aerobic capacity

15 min alternating EMOM:

15/12 cal machine (row/ski/bike)

10 burpees box jumps over 24/20 in

15 wall balls 20/14 lbs

EVF360

Part A

15 min alternating EMOM:

15/12 cal machine (row/ski/bike)

10 burpees box jumps over 24/20 in

15 wall balls 20/14 lbs

Part B

14 min AMRAP:

1 wall walk**

10 pullups

10 double DB shoulder to overheads 50/35 lbs

** add 2 wall walk each round