Warm up

2 rounds:

10 PVC passthroughs

5/side thoracic extensions

10 alternating groiners

10 alternating plank extensions

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 80% of C&J 1RM

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

The second part is 5% heavier than last week.

Conditioning

For time:

21 box jumps over 24/20 in

21 handstand pushups

7 squat snatches 135/95 lbs

15 box jumps over 24/20 in

15 handstand pushups

5 squat snatches 135/95 lbs

9 box jumps over 24/20 in

9 handstand pushups

3 squat snatches 135/95 lbs

Time cap: 14 min

Goal: <11 min

Scaling: Aim for the pushups to be done in 2 sets or less each round. Adjust the volume or the movement accordingly. The load should enable quick singles on the snatches.

EVF360

Part A

20 min alternating EMOM:

16 plate Russian twists

10 down-ups

10/8 cal ski

30 alternating plank shoulder taps

10 wall balls 20/14 lbs + 10 situps

Part B

in 15 min, perform 4 rounds for quality:

20 straight arm PVC banded pull downs

10/arm DB bent over row

10 single dumbbell box step ups

20 plank DB pull throughs

Core 360

18 min alternating EMOM (3 rounds):

30 double KB front rack march steps

20 sec per side Copenhagen plank

8 Barbell ab rollouts

8 per side reverse lunge with med ball lift

16 V-ups30 sec max plank shoulder taps on a medicine ball