Warm up

3 rounds of:

16 lunges (bodyweight)

8 bootstrap squats

8 hang squat clean and jerks (add warm up load thought the rounds)

Front Squat

3×5 at 50%

Clean & jerks

10 min EMOM:

1 clean & jerk at 65%

Conditioning

For time:

5-6-7-8-9-10-9-8-7-6-5 reps of

Wall balls 20/14 lbs

Alternating DB snatches 50/35 lbs

Time cap: 14 min

Note: This is 80 reps of each movement. All sets should be done unbroken.

EVF360

Part A

Every 5 min for 5 rounds, complete, for quality:

16 KB goblet box step ups (8/leg)

16 abmat situps

8 double DB hang squat cleans

8 double DB shoulder to overheads

— rest the remainder of the interval

Goal: complete each round with unbroken sets, with the highest load possible.

Part B

For time:

60 alternating DB snatches 50/35 lbs

50 wall balls 24/20 lbs

40 burpees

30 wall balls 24/20 lbs

20 alternating single DB devil presses 50/35 lbs

Goal: complete in 12 min, with 3 sets each on the first 2 movements.

Time cap: 16 min