Warm up

2 rounds:

10 alternating bird dogs

10 hollow rocks

10 alternating cossack squats

5 BB hang power cleans

Power clean

Performing one set every 90 sec (15 min total):

Set 1: 3 paused clean pulls at 70% (2 sec pause at the knee)

Set 2: 2 power cleans at 70%

Set 3: 1 power clean at 75%

Set 4: 3 paused clean pulls at 75% (2 sec pause at the knee)

Set 5: 2 power cleans at 75%

Set 6: 1 power clean at 80%

Set 7: 3 paused clean pulls at 80% (2 sec pause at the knee)

Set 8: 2 power cleans at 80%

Set 9: 1 power clean at 82.5%

Set 10: 1 power clean at 85%

Note: Use your power clean max. If you have never tested, use ~90% of your max squat clean, or ~80% of your 1RM front squat as a reference

Aerobic capacity

Every 5 min for 3 rounds, each for time:

25/20 cal row

100 double unders

25 alternating single DB hang clean and jerks 50/35 lbs

Time cap for each round: 4 min

EVF360

Part A

Every 5 min for 3 rounds, each for time:

25/20 cal row

100 double unders

25 alternating single DB hang clean and jerks 50/35 lbs

Time cap for each round: 4 min

Part B

15 min AMRAP:

10 pullups

15 double DB push presses 35/25 lbs

20 air squats