Warm up

400m run then, 2 rounds of:

20 A-frame toe touches

5 wall facing squats

10 push presses (round 1) / push jerks (round 2)

Clean & jerk

Work up to a max load on the following complex of:

1 power clean and jerk + 1 hang clean and jerk + 1 front squat and jerk

Conditioning

3 rounds for time:

300m/240m row

3 reps of the power clean and squat complex** 175/120 lbs

** complex = 1 power clean + 1 front squat + 1 hang power clean + 1 front squat

Time cap: 11 min

Scaling = scale the weight down accordingly on the barbell so you can complete the complex unbroken each time. This should be no more than 70-75% of your 1RM clean

EVF360

Part A

16 min AMRAP:

8 right arm DB squat cleans 50/35 lbs

8 left arm DB squat cleans 50/35 lbs

16 down ups

16 alternating DB snatches 50/35 lbs

16 ab-mat situps

Part B

16 min to complete 3 rounds of:

12 DB seated presses

12 DB plank pull throughs (6 per side)

12/leg single leg glute bridges

6 seated box jumps

Core 360

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

10 Bicycle crunches

max hold glute bridge on foam roller

— rest 1 min

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

5 cal ski

5/side Single DB suitcase deadlifts

— rest 1 min

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

10 DB Russian twists

5 per side Half Turkish situps

— rest 1 min

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

5 Side Plank knee to elbow crunches per side

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