Warm up

2 rounds:

10 plate halo each way

10 plate overhead squats

10 plate squats with press out

10 plate ground to overheads

Snatch cycling

Every 90 sec for 10 rounds, alternating between:

8 power snatches at 60% of 1 RM snatch

16 alternating DB snatches 50/35 lbs

Note: this is 5 rounds of each.

Conditioning

For time:

2 rounds of:

9 toes to bars

9 overhead squats 95/65 lbs

Then, 2 rounds of:

12 toes to bars

12 overhead squats 95/65 lbs

Then, 2 rounds of:

15 toes to bars

15 overhead squats 95/65 lbs

Time cap: 15min

Goal: <10 min

Note: there is no pause between each part of 2 rounds, the reps increase every 2 rounds.

Scaling: replace the toes to bars with hanging knee raises or V-ups. Focus on depth of overhead squat, so lower the weight if it restricts range of motion.

EVF360

Part A

5 rounds for max reps, one minute per station, rotating through:

Max cal ski/bike

Max alternating dumbbell renegade rows 50/35 lbs

Max single KB snatches 24/16 kg

Part B

For time:

2 rounds of:

9 toes to bars

9 plate overhead squats 45/35 lbs

Then, 2 rounds of:

12 toes to bars

12  plate overhead squats 45/35 lbs

Then, 2 rounds of:

15 toes to bars

15 plate overhead squats 45/35 lbs

Time cap: 13 min

Goal: <9 min

Note: there is no pause between each part of 2 rounds, the reps increase every 2 rounds.

Scaling: replace the toes to bars with hanging knee raises or V-ups. Focus on depth of overhead squat, so lower the weight if it restricts range of motion.