Warm up

2 rounds with an empty BB:

5 front squats

5 push presses

5 thrusters

5 jumping good mornings (BB in back rack)

Then 1 min per leg couch stretch

Clean & Jerk

5 min EMOM:

1 squat clean and split jerk

Then, take 15 min to find a 1RM clean & jerk

Use the EMOM to warm up and to prepare the mechanics for heavier load

Interval conditioning

Every 4 min, for 4 rounds, each for time:

21/18 cal row

15 American KBS 24/16 kg

9/leg KB goblet walking lunges 24/16 kg

EVF360

Part A

15 min alternating EMOM:

18/15 cal ski

12 alternating single arm DB hang clean and jerks 50/35 lbs

30 bicycle crunches (15/side)

Part B

Every 4 min, for 4 rounds, each for time:

21/18 cal row

15 American KBS 24/16 kg

9/leg KB goblet walking lunges 24/16 kg