Warm up

7 min AMRAP:

6x50ft. shuttle run

12 single arm dumbbell power cleans

5/arm single dumbbell push press

Clean + Split Jerk

E2MOM for 14 min:

2 cleans + 2 split jerks

70%, 75%x5, 60%

Note: Same as last week, follow the percentage for the 7 sets. This is 2 cleans, followed by 2 split jerks (not 2 clean and jerks)

Conditioning

9 min AMRAP ladder:

3 alternating DB snatches 50/35 lbs**

3 thrusters 115/75 lbs**

30 double unders

** Add 3 reps to the DB snatches and thrusters each round. Double unders stay at 30 every round.

EVF360

Part A

Every 4 min for 5 rounds, each for time:

250m/200m row

20 alternating single dumbbell power cleans 50/35 lbs

40 air squats

Part B

9 min AMRAP ladder:

3 alternating DB snatches 50/35 lbs**

3 double DB thrusters 50/35 lbs**

30 double unders

** Add 3 reps to the DB snatches and thrusters each round. Double unders stay at 30 every round.