Warm up

3 rounds:

10 PVC passthroughs

3 behind the neck push presses

3 overhead squats

3 snatch balances

3 hang snatches

Use an empty barbell to start, then add some light weight in round 2-3

Snatch

5 min EMOM:

2 snatch high pulls

Straight into 5 min EMOM:

2 power snatches 60-70% of 1RM snatch

Straight into, every 30 sec for 10 rounds (5 min):

1 snatch at 70-80% of 1RM

Aerobic capacity / Pre-open WOD “Flush”

Every 5 min for 4 sets:

1 min machine at easy pace

1 min machine at moderate pace

1 min machine at fast pace

1 min plate ground to overheads 25/15 lbs

1 min stretch/mobility **

Note: for stretching, complete one round for each of the following: Couch stretch, Pigeon stretch, Child pose, pronated twisted cross, thoracic cage mobilization with lacrosse ball

EVF360

Part A

Every 5 min for 4 sets:

1 min machine at easy pace

1 min machine at moderate pace

1 min machine at fast pace

1 min plate ground to overheads 25/15 lbs

1 min stretch/mobility **

Note: for stretching, complete one round for each of the following: Couch stretch, Pigeon stretch, Child pose, pronated twisted cross, thoracic cage mobilization with lacrosse ball

Part B

6 min AMRAP:

5 pullups

10 pushups

15 American KBS 24/16 kg

20 single unders

— rest 2 min

6 min AMRAP:

6 burpees

8 alternating DB snatches 50/35 lbs

10 reverse lunges (bodyweight)