Warm up

3 rounds

5 pronated snow angels (face down)

5 DB presses in split stance per side

10 single arm DB thrusters

Split jerks

Part A

Push press – 3×3 at 75% of C&J 1RM – same as last week

Part B

Split jerk –  3×4 at prescribed percentage

81%, 84%, 86%

Part C

Split jerk –  3×2 at prescribed percentage

88%, 90%, 92%

Note: take time on the last sets of 4 and 2, and be sure to record your numbers for reference in 2 weeks, when we will be testing a 3RM split jerk (on Thursday 7/28)

“Sprint” conditioning

For time:

60 KB goblet squats 24/16 kg

40/32 cal row

60 hang power cleans 95/65 lbs

Time cap: 12 min

Scaling: the weight should allow you to complete the 60 reps in 4 sets or less, on both weightlifting movements.

EVF360

Part A

4 rounds for load and quality:

50 ft. per side DB offset walking lunges (one DB overhead, other DB in front rack)

10 per side offset pushups (one hand on a DB, other hand the ground)

15 weighted V-ups

15 double KB push presses AHAP – must be unbroken

10 per side half kneeling med ball passes (passing to the side of the back knee) – perform with a partner.

Time cap: 20 min

Part B

For time:

60 KB goblet squats 24/16 kg

40/32 cal row

60 American KBS 24/16kg

Time cap: 12 min

Scaling: the weight should allow you to complete the 60 reps in 4 sets or less, on both KB movements