Warm up

1 min coach stretch per leg, then:

2 rounds:

10 banded good mornings

5/leg single leg glute bridges

5 BB kang squats

Front squat

18 min to find a 1RM front squat

Build up:

5 at 50%

3 at 65%

2 at 75%

2 at 80%

Singles

Note: If you know the load you want to hit, avoid wasting energy on small increases, you should be able to to 5% jumps in weight.

Conditioning

For time:

5 rounds of:

5 snatches 95/65 lbs

10 wall balls 20/14 lbs

then 3 rounds of:

4 snatches 135/95 lbs

12 wall balls 20/14 lbs

then 1 round of:

3 snatches 155/105 lbs

15 wall balls 20/14 lbs

Time cap: 17 min

EVF360

Part A

5 rounds for quality and load:

20 alternating weighted cossack squats (10/leg)

5 per leg single leg box jumps

10 cal assault bike AFAP

5/side staggered stance weighted good mornings (KB behind neck)

Note: for single leg box jumps, use a small box or stack a few crash pads

Time cap: 20 min

Part B

Every 90s for 4 rounds, alternating between:

Max burpees box jumps over

Max plate overhead lunges 45/25 lbs

Note: 4 rounds at each station, 12 min total

Goal: >150 reps