Warm up

2 rounds
10 band passthroughs
10 band overhead squats
10 banded good mornings
5/arm windmills (KB or DB)
100 ft bear crawl

Push jerk + split jerk

Using your most recent clean and jerk 1RM
Push jerk
5 at 50%, 5 at 60%, 4 at 65%, 4 at 70%
Split jerk
5 at 65%, 5 at 70%, 4 at 72.5%

Conditioning

Every 3 min, on the minute, for 5 rounds:
15/12 row cal
50 double unders
12 single DB shoulder to overheads (6 per arm) 50/35 lbs
— rest the remainder of the interval

Note to coaches: for large class, you should stagger the start by 90 sec to share rowers and KBs, and avoid having a large set of jump rope going on a the same time

EVF360

Part A
4 min alternating EMOM:
40 flutter kicks
16 air squats
— then,
4 min alternating EMOM:
45 sec plank hold
20s per side star plank hold
— then,
4 min alternating EMOM:
12 supermen
20 hollow rocks
Part B
Every 3 min, on the minute, for 5 rounds:
15/12 row cal
50 double unders
12 single DB shoulder to overheads (6 per arm) 50/35 lbs
— rest the remainder of the interval

Note to coaches: for large class, you should stagger the start by 90 sec to share rowers and KBs, and avoid having a large set of jump rope going on a the same time

Part C
8 min alternating EMOM:
10 overhead DB triceps extensions
5/arm paused single arm DB bent over row (2 sec pause at the top)