Warm up

6 min AMRAP:

10 alternating single KB overhead lunge steps

10 groiners

10 BB push presses (empty BB)

Clean + Split Jerk

E2MOM for 14 min:

2 cleans + 2 split jerks

75%, 80%x5, 65%

Note: follow the percentage for the 7 sets, these are 5% heavier than 3 weeks ago. This is 2 cleans, followed by 2 split jerks (not 2 clean and jerks). The goal for the last set is for snappy and quality reps at a moderate weight.

Conditioning

For time:

10 front squats 205/135 lbs

100 double unders

8 front squats 205/135 lbs

80 double unders

6 front squats 205/135 lbs

60 double unders

4 front squats 205/135 lbs

40 double unders

2 front squats 205/135 lbs

20 double unders

Time cap: 15 min

Scaling: the load should not be more than 80% of your max clean.

EVF360

Part A

5 rounds of 2 min AMReps, 1 min rest between:

250m/200m row

10 burpees over the dumbbell

Max single DB alternating clean and jerks 50/35 lbs

Note: These are cleans from the floor, not hang cleans…

Part B

For time:

100 double unders

80 wall balls 20/14 lbs

6 wall walks

40 box jumps over 24/20 in

200 m run

Time cap: 16 min

Goal: <11 min