Warm up

3 rounds:

10 empty BB behind the neck thrusters

10 empty BB good mornings

5/side banded lateral monster walks

Olympic lifting – Barbell cycling

5 min EMOM:

6 TnG power cleans

— rest 1 min

5 min EMOM:

6 shoulder-to-overheads

— rest 1 min

5 min EMOM:

6 TnG power clean and jerks

** use week 1 (1/11) and week 3 (1/25) to gauge the weight – your goal is to achieve the same weight as week 1 or more throughout this whole workout

Interval conditioning

For time:

250m/200m row

21 shoulder to overheads 95/65 lbs

— rest 1 min

250m/200m row

15 shoulder to overheads 135/95 lbs

— rest 1 min

250m/200m row

9 shoulder to overheads 155/105 lbs

Time cap: 11 min

EVF360

Part A

14 min alternating EMOM:

50 double unders

3-6-9-…-21 double KB swings 24/16 kg

Alternate between double unders and KBS each minute. The DU remain the same, but KBS increase by 3 each round

Part B

For time:

250m/200m row

30 single DB shoulder to overheads 50/35 lbs

— rest 1 min

250m/200m row

20 double DB shoulder to overheads 50/35 lbs

— rest 1 min

250m/200m row

10 double KB shoulder to overheads 24/16 kg

Time cap: 13 min