Warm up

3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10 barbell push presses

Split jerks

Part A

Tall jerks – 3×3 (light weight) – focus on footwork

Part B

Split jerk –  3×5 at prescribed percentage

60%, 65%, 70%

Part C

Split jerk –  3×3 at prescribed percentage

72%, 75%, 69%

Conditioning

On a 15min running clock:

— From 0:00 to 8:00:

10 Rounds For Time

3 double DBs burpee deadlifts 50/35 lbs

4 alternating double DBs front rack lunges 50/35 lbs

5 HSPUs

— From 8:00 to 10:00: rest

— From 10:00 to 15:00:

For time:

50 cal machine of choice

EVF360

Part A

4 rounds for load:

8 double DB seated presses

8 tempo double DB seated front raises (tempo 3131)

16 weighted situps

16 landmine rotations

Note: for landmine rotations, maintain straight arms, place a barbell in a corner or using the corner of a mobile rack

Part B

On a 15min running clock:

— From 0:00 to 8:00:

10 Rounds For Time

3 double DBs burpee deadlifts 50/35 lbs

4 alternating double DBs front rack lunges 50/35 lbs

5 HSPUs

— From 8:00 to 10:00: rest

— From 10:00 to 15:00:

For time:

50 cal machine of choice