Warm up

3 rounds:

5 tempo pushups

5 behind the neck BB thrusters

5 hang power cleans

** add some warmup weight in round 2-3

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)

— 1 min transition

Every 2 min for 6 rounds:

1 power clean and jerk + 1 hang clean and jerk + 2 front squats + 1 jerk at 70-75% of C&J 1RM

Conditioning

For time:

1-2-3-5-8-13-21 reps of:

Double DB deadlifts 50/35 lbs

Burpee box jumps 24/20 in

Time cap: 13 min

Note: the rep scheme is designed so that each round is the sum of the previous 2 rounds, up to 21. The burpee box jumps are full box jumps (i.e. not box jumps over)

EVF360

Part A

Every 2 min for 4 rounds, complete the following, for max load:

8 double KB cleans

6 double KB front rack squats

4 double KB shoulder to overheads

— Immediately into, every 2 min for 4 rounds, complete, for time:

10/8 cal row

10 KB goblet squats 24/16 kg

10 KB goblet hold reverse lunges 24/16 kg

Part B

For time:

1-2-3-5-8-13-21 reps of:

Double DB deadlifts 50/35 lbs

Burpee box jumps 24/20 in

Time cap: 13 min

Core 360

Part A – 4 min EMOM (both movements completed within each minute):

5 hollow rocks with a plate in hand

5 right / 5 left single DB suitcase deadlifts

— rest 1 min

Part B – 4 min EMOM (both movements completed within each minute):

5 cal ski

20 bicycle crunches

— rest 1 min

Part C – 4 min EMOM (both movements completed within each minute):

5 DB woodchops per side

10 DB Russian twists

— rest 1 min

Part D – 4 min EMOM (both movements completed within each minute):

5 V-ups

Max plank hold with forearms on foam roller for the remainder of each minute