Warm up

6 min AMRAP

15 Glute bridges

10 Spiderman steps

5 burpees to target

Squat and clean

Part A – Back squat – 10 min

1 set of 3 back squats at 82.5%

1 set of 3 back squats at 85%

1 set of 3 back squats at 85% or heavier (no fail)

Part B – 9 min

Every 90 sec for 3 rounds:

3 hang squat cleans (above the knee)

Immediately followed by, every 90 sec for 3 rounds:

3 low hang squat cleans (below the knee)

Note: The weight should be around 70% of your max clean. Use last weeks weight to gauge and adjust accordingly so long as the mechanics are sound.

Conditioning

10 min AMRAP:

11 wall balls 20/14 lbs

9 deadlifts 135/95 lbs

11 wall balls 20/14 lbs

9 hang power cleans 135/95 lbs

11 wall balls 20/14 lbs

5 shoulder to overheads 135/95 lbs

Goal: 2.5+ rounds

EVF360

Part A

For time:

50-40-30-20-10

Wall balls 20/14 lbs

American KBS 24/16 kg

Time cap: 16 min

Part B

4 min EMOM:

10 KB taters 24/16 kg

— rest 1 min, then:

4 min EMOM:

16 alternating double KB front rack lunges 24/16 kg (8 per leg)

— rest 1 min, then:

4 min EMOM:

20 alternating single leg V-ups

— rest 1 min, then:

4 min EMOM:

10x (one and a quarter) air squat jumps