Warm up

1 min per leg couch stretch, then 3 rounds, starting with an empty bar and increasing with warm up weight:

5 front squats

5 push presses

5 thrusters

5 split jerks

Clean + Split Jerk

E2MOM for 14 min:

3 cleans + 3 split jerks

65%, 70%, 75%x4, 65%

Note: follow the percentage for the 7 sets, these are 5% heavier than 3 weeks ago. This is 3 cleans, followed by 3 split jerks (not 3 clean and jerks). The goal for the last set is for snappy and quality reps at a moderate weight.

Conditioning

15 min alternating EMOM:

16 plate ground to overheads 35/25 lbs

12/9 cal row

8 sumo deadlift high pulls 135/95 lbs

EVF360

Part A

15 min alternating EMOM:

16 plate ground to overheads 35/25 lbs

12/9 cal row

8 double KB sumo deadlift high pulls 20/12 kg

Part B

Complete 4 rounds for max total load lifted, working as 40 sec work, 20 sec rest / transition and rotating through the stations:

Double dumbbell power cleans

Dumbbell bench presses

Bulgarian split squats with dumbbell farmer’s style, right leg

Single KB push presses (switch arm as you wish)

Bulgarian split squats with dumbbell farmer’s style, left leg