Warm up

2 rounds:

6 empty BB kang squats

8 alternating jumping lunges

10 alternating single leg RDL (empty BB)

Squat and clean technique

Part A – 10 min

Back squat – 3 sets of 5 at 75% of estimated 1RM

Part B – 10 min

Every 10 min for 5 rounds:

1 fragmented squat clean + 4 “speed” front squats

Fragmented clean = 1 sec pause below the knee + 1 sec pause above the knee + 1 sec pause mid thighs, then full squat clean

Note: go immediately into the set of 4 front squats after the clean. This is equivalent to 5 front squats. The “speed” front squats require to stand up from the squat as fast as possible.

Conditioning

For time:

50 overhead squats 95/65 lbs

50 chest-to-bar pullups

50 burpees over bar

Time cap: 12 min

Goal: Sub 9 min

Note: Adjust the volume of the pullup or of your chosen scaled movement to something you can complete in ~3 min

EVF360

Part A

20 min to perform 4 rounds of the following for load and speed:

16 unbroken wall balls

12 double KB front rack squats

8 double KB split squats per side (2 KBs held farmer’s style)

4 max height jumps

20 banded hamstring curls for “speed” (on the ground, face down)

Note: Use a weight for the wall ball that allows for unbroken sets hitting the target height each rep. For the max height jumps, try to reach as high as possible with your arm. Feel free to jump next to a wall to find the height. For the banded hamstring curls, pull the band as fast as possible, tryin to bring heels close to your back each rep.

Part B

12 min AMRAP:

10 plate ground to overheads 45/35 lbs

8 plate overhead rear lunge steps (4/leg)

6 burpees to plate