Warm up

2 rounds per arm:

8 single arm KBS

8 single arm KB cleans

8 single arms KB shoulder to overhead

Olympic lifting – Barbell cycling

10 min alternating EMOM:

6 TnG power cleans

50 double unders

** Start around 60%. You can change the weight on the barbell between rounds, find a weight that is challenging but allows you to hold onto the barbell for 6 TnG reps

Interval conditioning

4 rounds, each for time:

35/28 cal ski

3x [ 1 Power Clean + 1 Front Squat + 1 Hang Power Clean + 1 Front Squat ] 185/125 lbs

— rest 3 min between rounds

Time cap: 26 min

** scale the weight down accordingly on the barbell so you can complete the complex unbroken each time. This should be no more than 70-75% of your 1RM clean

Rowers can also be used as an alternative

EVF360

Part A

4 rounds for time:

25 box jumps 24/20 in

20 burpees

15 double KB front rack squats 24/16 kg

Time cap: 25 min

Part B

Alternating tabata (20s on / 10s off), rotating through the stations, 4 rounds of each (10 min total)

KB halo, right

KB halo, left

Single KB bent over row, right

Single KB bent over row, left

Russian KBS