Warm up

3 rounds

10 banded good mornings

10 alternating single leg glute bridges

10/8 cal row

Time cap: 7 min

Front squat

6 reps at 75%

4 reps at 80%

2 reps at 90%

Then, 2 sets of max effort at 75%, resting 3 min between sets

Goal on the last 2 sets: 9+ reps for each, your first set most likely being higher

Time cap: 18 min

Conditioning

For time:

75 alternating DB snatches 50/35 lbs

50 burpees

75 alternating DB snatches 50/35 lbs

Time cap: 14 min

EVF360

Part A

For time:

75 alternating DB snatches 50/35 lbs

50 burpees

75 alternating DB snatches 50/35 lbs

Time cap: 14 min

Part B

4 rounds for load and quality:

100 ft. weighted walking lunges (DB farmer’s style)

12 weighted glute bridges

30 sec per side star plank

12 double KB front squats (as heavy as possible)