Warm up

3 rounds:

20 sec row – first round easy, second moderate, third fast

10 spiderman lunges

10 XXX with empty barbell – first round muscle clean + shoulder press, second round power clean + push presses, third round thrusters

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:

Every 2 min for 3 rounds: 3 squat clean and jerks at 65% of C&J 1RM (drop and reset)

Conditioning

2 rounds for time:

100 double unders

50 shoulder to overheads 95/35 lbs

25 toes to bars

Time cap: 17 min

EVF360

Part A

Tabata #1:  double DB push presses 35/20 lbs

— rest 1 min before tabata #2

Tabata #2: double DB power cleans 35/20 lbs

— rest 1 min before tabata #3

Tabata #3: double unders

— rest 1 min before tabata #4

Tabata #4: American KBS 24/16 kg

Part B

On a continuous running clock:

From 0:00 to 8:00:

For time: 1,000m row

— rest the remainder of the 8min interval

From 8:00 to 12:00:

For time: 500m row + max ab-mat situps in the remaining time

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 10 cross body V-ups in the first 30 sec, and hold a plank on the foam roller 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):

10 Cross body V-ups / plank hold on foam roller

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

30 sec plate truck driver / hollow rocks

10 side plank knee to elbow crunches (left side) / side plank hold on right side8 alternating single arm no pushup burpee / 15 sec single arm plank hold per arm