Warm up

400m run then, 2 rounds of:

20 A-frame toe touches

5 wall facing squats

10 push presses (round 1) / push jerks (round 2)

Clean & jerk complex – Cycle 6 benchmark 2 retest

Take 15 min to work up to a max load on the following complex of:

1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk

Compare to week 1 (9/14)

Conditioning

4 rounds of 3 min AMRAP, 1 min rest between:

3 burpees

6 alternating DB snatches 50/35 lbs

9 pushups

** Continue where you left off

EVF360

Part A

12 min alternating EMOM:

4 Turkish situps (2 per side)

6/arm KB snatches

Note: Build up to a challenging weight throughout the 6 rounds

Part B

3x5min AMRAP, rest 2 min between rounds:

8/6 cal row

8 pushups

8 alternating DB snatches 50/35 lbs

8 situps

** continue where you left off each round

Core 360

4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):

Hanging knee raises

20 sec per side single DB bench press (one DB only – weight should be around your 12-15 reps max of double DB bench press)

DB Russian twists

Cross body V-ups

20 sec per side Copenhagen plank