Warm up

2 rounds:

20 A-Frame toe-touches

10 alternating box steps ups

10 alternating DB snatches (light)

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 80%+ of C&J 1RM

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

Conditioning

For time:

21-15-9-15-21

Cal row

Power snatches 75/55 lbs

Time cap: 15 min

Note: power snatches should be done in 2 sets or less. Push on the row, this is where you are most likely going to spend most of the time.

EVF360

Part A

4 rounds for load and quality:

100 ft. double KB front rack walking lunges (build weight while maintaining proper front rack position)

8 per side bent over single DB row

12 double KB push presses

4 seated box jumps

Time cap: 16 min

Part B

For time:

30-20-10-20-30

Cal row

Alternating DB snatches 50/35 lbs

Time cap: 18 min

Note: power snatches should be done in 2 sets or less. Push on the row, this is where you are most likely going to spend most of the time.

Core 360

18 min alternating EMOM:

Max twisted plank on forearms in 40 sec

8-10 strict toes to bars / strict hanging knee raises

8-10 per side single DB suitcase deadlifts

8-10 rower pike up

8 lateral med ball tosses per side

10/8 cal ski erg