Warm up

6 min AMRAP:

6 alternating single DB devil cleans

10 jumping squats

14 band pull aparts

Olympic lifting – Barbell cycling

5 min EMOM:

5 TnG power cleans & push jerks + 3 burpees over the bar

— rest 2 min

5 min EMOM:

3 TnG power cleans & push jerks + 5 burpees over the bar

** Use your score from 1/11 to gauge, while we are adding the jerks in this set. Weight should be around 60% to start. 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

For max rep:

3 min AMReps: row for calories

— rest 90 sec

3 min AMReps: box jumps 24/20 in

— rest 90 sec

3 min AMReps: shoulder to overhead 155/105 lbs

Scale the shoulder to overhead to 70% of your 1 RM C&J

EVF360

Part A

15 min EMOM:

15/12 cal ski

12 KB snatches 32/24 kg

6 strict pullups

Part B

For max rep:

3 min AMReps: row for calories

— rest 90 sec

3 min AMReps: box jumps 24/20 in

— rest 90 sec

3 min AMReps: double DB shoulder to overhead 50/35 lbs