Warm up

2-3 rounds (6 min cap):

10 Bootstrapers

10 sumo stance squats

10 sumo stance BB good mornings

10 behind the neck push presses

Clean & jerk

6 min EMOM: 1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk (50-60% of C&J 1RM)

— Immediately into:

10 min EMOM:

1 clean + 2 jerks at 65%of 1RM

Conditioning

2 rounds of 5 min AMRAP, with 2 min rest between:

5 cleans 115/80 lbs

7 American KBS 24/16 kg

9 air squats

Note: Continue where you left off in the second AMRAP. Scale the load to be no more than 50% of your max clean.

EVF360

Part A

2 rounds of 5 min AMRAP, with 2 min rest between:

7 wall balls 20/14 lbs

9 American KBS 24/16 kg

11 pushups

Note: Continue where you left off in the second AMRAP.

Part B

Every 3 min, for 3 rounds, alternating between stations (3 rounds at each station – 18 min total):

Station 1: 400m run

Station 2: 2 rounds of single DB DT 50/35 lbs – 1 round per side (1 round of DT = 12 deadlifts, 9 hang power cleans, 6 shoulder to overheads)

Core 360

Each minute, alternate between the movement in the first 30 sec and the plank hold in the latter 30 sec. Rotate through the station each minute. So in min 1, you will do the 5 rower pike ups in the first 30 sec, and do max mountain climbers in the second half of the min. In min 2, you will do 10 side plank knee to elbow crunches on the right side, then hold a plank on the left side for the second half of the min… rotate through the sequence 4 times (20 min total)

5 Rower pike ups / Max mountain climbers

10 side plank knee to elbow crunches (right side) / side plank hold on left side

30 sec Med ball Russian twists / Max plank shoulder taps on a medicine ball

10 side plank knee to elbow crunches (left side) / side plank hold on right side

8 alternating single arm no pushup burpee / Ring plank hold