Warm up

3 rounds:

12 alternating single leg glute bridges

6 power position muscle cleans (empty BB)

6 front squats (empty BB)

Strength

Every 90 sec for 10 rounds:

1 high hang pause power clean + 1 low hang pause power clean + 1 power clean

Pause 3 sec in the hang position before you execute the clean. Keep the weight between 60-75%, this is technique/positional work. Work on hips/shoulder positioning at the pause.

Interval conditioning

3 rounds for max reps, 1 min per station (perform “Fight Gone Bad” style):

Wall balls 20/14 lbs

V-ups

Push presses 75/55 lbs

Cal ski erg

Handstand pushups

— rest 2 min between rounds

Note: perform this on a running clock. Max ski erg time is 50 sec to allow for transition to other stations.

EVF360

Part A

Every 90 sec for 5 rounds, perform:

10 double KB death march steps

8 double KB bent over row

Immediately followed by every 90 sec for 5 rounds:

16 Russian KBS (Heavy)

8 med ball cleans

Part B

3 rounds for max reps, 1 min per station (perform “Fight Gone Bad” style):

Wall balls 20/14 lbs

V-ups

Push presses 75/55 lbs

Cal ski erg

Handstand pushups

— rest 2 min between rounds

Note: perform this on a running clock. Max ski erg time is 50 sec to allow for transition to other stations.