Warm up

Every 90 sec for 4 rounds:

10 cossack squats

10 squat thrusts

5 empty BB hang power cleans

Strength

Every 90 sec for 10 rounds:

1 high hang squat clean + 1 low hang squat clean + 1 squat clean

Keep the weight between 60-75%, this is technique/positional work. Work fine tuning your setup and speed under the bar.

Interval conditioning

Every 2 min for 8 rounds:

6 thrusters 115/85 lbs

7 toes to bar

8 box jumps 24/20 in

EVF360

Part A

For time:

50/40 cal row

50 box jumps over 24/20 in

50 Russian KBS 32/24 kg

50 KB goblet hold box step overs

50/40 cal row

Time cap: 18 min

Part B

Every 2 min for 8 rounds:

8 double dumbbells shoulder to overhead 50/35 lbs

8 V-ups

8 burpees