Warm up

3 rounds (6 min max):

5/side kneeling KB halo

5/side single KB thrusters

5/side single KB swings

5 KB taters

Clean & jerk cycling

Every 2 min for 6 rounds:

5 touch and go clean and jerks 135/95 lbs

Or 55-60% of 1RM

Note: adjust the weight so that the reps are smooth and mechanically sound. The goal is to move well, not to move heavy weights.

Conditioning

4 rounds for time:

400m run

5 clusters 115/85 lbs

Time cap: 15 min

Mobility (10 min)

2×45 sec per side – banded front rack stretch

2 min of Frog pose stretch

1 min per side KB calf smash

EVF360

Part A

Every 2 min for 6 rounds:

(Both left and right)

6 single KB suitcase deadlifts 24/16 kg

5 single KB cleans 24/16 kg

4 single KB shoulder to overheads 24/16 kg

Note: for every 2 min interval, perform this full complex on one side, then do it on the other side

Part B

4 rounds for time:

400m run

5 double DB clusters 50/35 lbs

Time cap: 15 min

Mobility (10 min)

2×45 sec per side – banded front rack stretch

2 min of Frog pose stretch

1 min per side KB calf smash