Warm up

2 rounds:

10 jumping good mornings

10 behind the neck BB push presses

10 cossack squats (2nd round with empty BB)

5 split jerk with empty BB

C&J EMOM

5 min EMOM:

3 power clean & push jerk – 60-70%

Then 5 min EMOM:

2 clean & jerks – 70-80% (squat or power)

Then 5 min EMOM:

1 clean & jerk – 80%+

Aerobic capacity (18 min)

3 rounds of 90 sec at each station, with 30 sec rest/transition

Station 1: Row for cal

Station 2: Ski or bike for cal

Station 3: Max double unders

EVF360

Part A

3 rounds of 90 sec at each station, with 30 sec rest/transition

Station 1: Row for cal

Station 2: Ski or bike for cal

Station 3: Max double unders

Part B

5 rounds for time:

12 single DB situps 50/35 lbs

12 alternating DB renegade rows 50/35 lbs (2 DBs)

12 double DB power cleans 50/35 lbs

Time cap: 14 min