Warm up

2 rounds:

5/side banded lateral monster walks

10 empty BB good mornings

5/side cossack squats

10 double DB 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)

— 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 75-80% of C&J 1RM

Note: increase load from last week, this should be 5-10% heavier

Conditioning

For time:

10-8-6-4-2 overhead squats 135/95 lbs

50 double unders after each round, including the last one

Time cap: 12 min

Goal: <8min

EVF360

Part A

5 rounds for time:

14 alternating dumbbell snatches 50/35 lbs

7/arm single DB renegade rows 50/35 lbs

14 burpees

Time cap: 15 min

Part B

7 min AMRAP:

20/16 cal row, ski or assault bike

20 single DB clean and jerks 50/35 lbs

— rest 3 min

4 min AMReps:

50/40 cal row/ski/assault bike

max rep wall walks in the remaining time

Core 360

Alternating tabata #1

Cross body V-ups

Ring plank hold

— rest 1 min, then:

Alternating tabata #2

Plank shoulder taps on a stability ball

DB goblet hold good mornings

— rest 1 min, then:

Alternating tabata #3

Hanging knee raises

Double KB front rack march steps

— rest 1 min, then:

Alternating tabata #4

Half Turkish situps (2 rounds per side)

Supermen