Warm up

2 rounds:

10 hollow rocks

5 per arm single KB sotts presses (light)

10 alternating single KB overhead lunges (10 steps per arm)

20 alternating single leg glute bridges

Clean & jerk cycling

15 min alternating EMOM:

50 double unders

6 cleans + 6 jerks 95/65 lbs

30 sec handstand hold / plank hold

Note: the barbell is 6 cleans, followed by 6 jerks

Accumulate 30 sec hold in the minute for the handstand/plank

Conditioning

3 rounds of 3 min AMReps:

20/16 cal row

20 box jumps 24/20 in

Max hang clusters in the remaining time 75/55 lbs

— rest 3 min between rounds

EVF360

Part A

15 min alternating EMOM:

50 double unders

6 double DB power cleans + 6 double DB push jerks 50/35 lbs

30 sec handstand hold / plank hold

Note: the barbell is 6 DB cleans, followed by 6 DB jerks

Accumulate 30 sec hold in the minute for the handstand/plank

Part B

3 rounds of 3 min AMReps:

20/16 cal row

20 box jumps 24/20 in

Max wall balls in the remaining time 20/14 lbs

— rest 3 min between rounds