Warm up

3 rounds

5/side thoracic extensions

20 double unders

5 snow angels

5 empty BB snatch balance (or PVC)

Overhead squat + snatch balance

Part A

Overhead squat

5×3

Note: Increase from last week

Part B

Snatch balance with 3 sec pause in catch

5×1 at 90%+ of 1RM snatch

Conditioning

3 rounds for time:

400m run

20 alternating DB snatches 50/35 lbs

10 toes to bars

Time cap: 14 min

EVF360

Part A

20 minute EMOM:

Min 1: 200m run

Min 2: 16 med ball situps

Min 3: 16 alternating DB snatches 50/35 lbs

Min 4: 8 toes to bars + 8 pushups

Min 5: 16 Russian KBS 32/24 kg

Part B

12 min to complete 4 rounds for load and quality:

30 sec of plate truck driver in squat hold

20 double KB seesaws presses

2 Turkish get up per arm