Warm up

3 rounds of:

6 single arm devil presses

6 PVC sotts presses

6 TYI with band

Snatch

12 min to find a max weight on the following snatch complex:

1 snatch + 1 overhead squat + 1 hang snatch +1 overhead squat

Compare to 8/7

Aerobic capacity

Every 3 mins for 7 rounds:

250m/200m Row

10 burpees box jumps over 24/20 in

6 alternating DB snatches 50/35 lbs

EVF360

Part A

Tabata plate ground to overhead 45/35 lbs

— Rest 1 min

Tabata plank shoulder taps / handstand shoulder taps

— Rest 1 min

Tabata Turkish sit-ups (alternate shoulder each interval)

Part B

Every 3 mins for 7 rounds:

250m/200m Row

10 burpees box jumps over 24/20 in

6 alternating DB snatches 50/35 lbs