Warm up

6 min AMRAP:

10 plate shoulder internal/external rotations

10 alternating lunges with arms extended overhead

10 single arm DB split jerks (5/arm)

10 alternating plank extensions

Split jerks

Part A

Push press – 3×5 at 65% of C&J 1RM

Part B

Split jerk –  3×5 at prescribed percentage

70%, 75%, 77%

Part C

Split jerk –  3×3 at prescribed percentage

80%, 82%, 82%

“Sprint” conditioning

4 rounds of 2 min AMReps:

10 front squats 115/75 lbs (from the ground)

10 V-ups

max distance row in the remaining time

Note: there is no rest between intervals, start again on the front squats every 2 min. The goal is to accumulate a max distance on the rower.

EVF360

Part A

Every 5 min for 4 rounds:

10 double DB hang power cleans 50/35 lbs

10 no-pushup burpees

10 double DB push presses 50/35 lbs

10 burpees

10 double DB overhead lunge steps 50/35 lbs

10 pushups

— rest the remainder of the interval

Part B

4 rounds of 2 min AMReps:

10 double DB front squats 50/35 lbs

10 V-ups

max distance row in the remaining time

Note: there is no rest between intervals, start again on the front squats every 2 min. The goal is to accumulate a max distance on the rower.