Warm up

2 rounds:

10 spiderman lunges

5 supermen

5/side KB windmills

5 glute bridges

Back squat

Back squat – 22 min

7 sets of 3 at 85% of estimated 1RM across

Conditioning

For time:

50 alternating DB snatches 50/35 lbs

50/40 cal row

50 burpees over DB

Time cap: 12 min

EVF360

Part A

20 min alternating EMOM:

100 ft. broad jumps (performed as 4×25 ft.)

10 alternating single DB clean & jerks 50/35 lbs

20 lateral jumps over med ball

10 box jumps 30/24 in

Part B

For time:

50 alternating DB snatches 50/35 lbs

50/40 cal row

50 burpees over DB

Time cap: 12 min