Warm up

2 rounds:

10 band pull aparts

8 alternating single arm DB hang C&J

6 pull-ups

4 V-ups

2 wall walks

Split jerks

20 min to find a 3RM split jerk from the rack

Suggested warm-up:

10 push presses with empty bar

5 reps at 50% of 1RM

5 reps at 60% of 1RM

3 reps at 70%

1 rep at 75%

1 rep at 75%

then first attempt at 3RM

Interval conditioning

5 rounds of 2 min AMReps:

20/16 cal row

max reps push presses in remaining time **

— rest 1 min between rounds

Weights:

Round 1: 80% of today’s 3RM split jerk

Round 2: 75% of today’s 3RM split jerk

Round 3: 70% of today’s 3RM split jerk

Round 4: 65% of today’s 3RM split jerk

Round 5: 60% of today’s 3RM split jerk

Barbell comes from the ground

EVF360

Part A

5 rounds for load and quality:

12 DB floor presses

20 double DB floorwipers

20 alternating DB plank pull throughs

50 ft. single DB overhead walking lunges

8 per side DB shoulder external rotation (using knee as an anchor)

Part B

14 min alternating EMOM:

15 DB push presses 50/35 lbs

20 wall balls 20/14 lbs