Warm up

2 rounds:

20 banded good mornings

20 A-frame toe-touches

10 cal row/ski

then, take 6 min to warm up for C&Js

Clean & jerk cycling

Every 90 sec for 8 rounds, each for time:

6 unbroken clean & jerks at 70%

Max plank with straight arms in the remaining time of each interval

Conditioning

The Q – WOD 3 (Rogue Invitational 2022)

In 15 minutes complete**:

15 Clean & Jerks, 155/115 lbs

12 Clean & Jerks, 185/135 lbs

9 Clean & Jerks, 225/155 lbs

6 Clean & Jerks, 245/165 lbs

max reps Clean & Jerk, 265/185 lbs

** Perform 7 Toes-to-bar every minute, on the minute, starting at 0:00

Scale: Adjust the weight on the bar to 55%, 65%, 75%, 80%, 90%

This is a lot of T2B! Performed Rx, you will do 7×15=105 T2B in this WOD. Adjust accordingly, all sets should be done UB and not take more than 20 sec (including transition/quick rest). Scale dow to 3-5 if needed.

EVF360

Part A

Every 4 min for 5 rounds, complete, for quality & laod:

20 alternating DB curls

20 plate Russian twists

10 double DB box steps overs 24/20 in

20 plate overhead lunges

Part B

For time**:

3-6-9-12-15-12-9-6-3

Double DB hang power clean & jerk 50/35 lbs

V-ups

** Every min, on the min, starting at 0:00, perform 5 burpees

Time cap: 15 min