Warm up

2 rounds:

30 mountain climbers

10 empty barbell hang clusters

5 place Da Vinci raises

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

Clean & jerk cycling

Every 2:00 min for 6 rounds, each for time:

8 unbroken clean & jerks at 65%

Conditioning

4 rounds of 3 min AMReps:

400m run

Max shoulder to overhead in the remaining time**

— Rest 2 min between each round

**Weight increase each round: 115/85 lbs, 135/95 lbs, 155/105 lbs, 175/120 lbs

EVF360

Part A

15 min alternating EMOM:

15/12 cal row

15 wall balls 20/14 lbs

XX DB clean & jerks 50/35 lbs

DB clean & jerks: reps increase by 2 each round, starting at 4, 6, 8, 10, 12

Part B

4 rounds of 3 min AMReps:

400m run

Max shoulder KB/DB shoulder to overheads in the remaining time

Round 1: 1 DB 50/35 lbs, round 2: 1 KB 24/16 kg, round 3: 2 DBs 50/35 lbs, round 4: 2 KB 24/16 kg

— Rest 2 min between each round