Warm up

3 rounds:

6 empty BB kang squats

8 alternating jumping lunges

10 alternating single leg RDL (empty BB)

Olympic lifting

Every 90 sec for 10 rounds:

1 high hang paused squat clean + 1 low hang paused squat clean + 1 squat clean

Pause 3 sec in the hang position before you execute the clean. Keep the weight between 60-75%, this is technique/positional work. Work on hips/shoulder positioning at the pause. No pause for the full squat clean.

Interval conditioning

2223 intervals (3x2min AMRAP, then one final AMRAP of 3min — rest 1 min between each AMRAPs, continue where you left off each time each time):

5 hang power cleans 155/105 lbs

10 front rack rear lunges 155/105 lbs

15 American KBS 24/16 kg

EVF360

Part A

24 min alternating EMOM (4 rounds):

12 double KB bent over rows

12 seated DB Arnold presses

12 alternating double DB front rack box step ups

12 weighted hanging knee raises

12 wall balls

12 weighted situps

Part B

2223 intervals (3x2min AMRAP, then one final AMRAP of 3min — rest 1 min between each AMRAPs, continue where you left off each time each time):

5 double DBs hang power cleans 50/35 lbs

10 double DB front rack rear lunges 50/35 lbs

15 American KBS 24/16 kg