Warm up

2 rounds:

5/side quadruped thoracic cage extensions

50 ft. per arm single arm DB overhead carry

10 alternating jumping lunges

10 behind the neck BB presses

Split jerks

Part A

Push press – 3×3 at 75% of C&J 1RM

Part B

Split jerk –  3×4 at prescribed percentage

79%, 82%, 84%

Part C

Split jerk –  3×2 at prescribed percentage

86%, 88%, 90%

Note: round to the nearest 5 lbs

“Sprint” conditioning

Every 3 min for 4 sets:

2 rounds for time:

X Push Jerk 115/75 lbs

X Box Jumps 24/20 in

Set 1: 7 reps of each

Set 2: 9 reps of each

Set 3: 11 reps of each

Set 4: 12 reps of each

Note: The weight should allow you to keep all push jerks UB until set 3 at least.

Sets 1 and 2 should be completed in less than 90 sec.

EVF360

Part A

4 rounds for quality and load:

8 half kneeling single arm KB bottom up presses per side

12 bent over KB seesaw rows per side (24 total)

16 alternating DB plank pull throughs

20 alternating single arm DB bench presses (10 per arm, hold other DB at chest)

Part B

3 rounds of 4 min AMRAP, resting 1 min between AMRAPs:

3-6-9… double DB shoulder to overheads 50/35 lbs

3-6-9… box jumps 24/20 in

Note: the reps for each movement increase by 3 each round. For each AMRAP, restart from 3. the goal is to get into the round of 15.