Warm up

Row 400m

then 2 rounds of:

10 Russian baby makers

10 sumo stance squats

10 sumo stance BB good mornings

Squat and clean technique

Part A – Back squat – 10 min

1 set of 3 back squats at 85%

1 set of 2 back squats at 87.5%

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

Part B – 9 min

Every 90 sec for 6 rounds:

1 hang squat clean above the knee + 1 hang squat clean below the knee + 1 hang squat clean

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

5 rounds of 90 sec AmReps, with 30 sec rest between

200m/160m row

Max wall balls in remaining time 20/14 lbs

Note: 55 sec cap on the row.

EVF360

Part A

4 rounds for load and quality:

8/leg single leg KB RDL

Max distance broad jumps in 3 jumps

100 ft. DB farmers walking lunges

8/leg Cossack squats

Part B

5 rounds of 90 sec AmReps, with 30 sec rest between

200m/160m row

Max wall balls in remaining time 20/14 lbs