Warm up

30 cal machine (row, ski or bike), then:

2 rounds of:

20 band pullaparts

10 groiners

5 hang clusters (empty BB)

Clean & jerk

In 20 min, establish a 1RM clean & jerk

Conditioning

10 min alternating EMOM:

Even minutes: 6 snatches 95/65 lbs, max overhead squats in the remaining time

Odd minutes: 6 clean & jerks 95/65 lbs, max shoulder to overheads in the remaining time

Score: total overhead squats and shoulder to overheads

EVF360

Part A

For time:

15 DB manmakers 40/25 lbs

Then, 10-9-8…-3-2-1 reps of

Double DB clean & jerk 40/25 lbs

V-ups

15 DB manmakers 40/25 lbs

Time cap: 20 min

Part B

Tabata, 8 rounds of 20 sec work, 10 sec rest at each station

KB Russian twists

Ski for calories

DB front squats

Row for calories

Note: Perform a full tabata at one station before moving on to the next station