Warm up

3 rounds:

10 DB goblet squats

10 DB hang clean and jerks (5/side)

10 single DB overhead squats (5/side)

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)

— 1 min transition

Every 2 min for 6 rounds: 1 power clean and jerk + 2 hang squat clean and jerks at 75% of C&J 1RM

Note: in the first 6 min, perform the full complex one time every minute.

Conditioning

For time:

50 American KBS 32/24 kg

40 shoulder to overheads 75/55 lbs

30 single DB devil presses 50/35 lbs

Time cap: 11 min

Note: KBS should be performed in 4 sets or less, and S2OHs in 3 sets or less.

EVF360

Part A

Every 4 min, for 5 rounds, each for time of:

300m/250m row

20 American KBS 24/16 kg

10 burpees box jumps over 24/20 in

— rest the remainder of the 4min interval

Part B

15 min to complete 3 or 4 rounds of:

10 DB bench presses 50/35 lbs

3 Turkish getups per arm

20 alternating single leg V-ups

10 plate Russian twists

Core 360

4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):

Prone bird dog lift

Cross body V-ups

Plank shoulder taps

Alternating single arm no pushup burpee

Hanging knee raises (weight optional)