Warm up

2 rounds:

10 elbow rucked band pull aparts

10 band pull aparts

5 KB/DB windmills per side

10 wall facing squats

Snatch balance

Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds:

5 snatch balances at 80%

Conditioning

4 rounds for time:

7 hang snatches 115/80 lbs

10 ring dips

Time cap: 13 min

Note: snatches should be performed in 2 sets or less. Adjust the ring dip volume to allow each round to be done in 2 sets or less.

Accessory

2 rounds per arm:

100 ft. banded overhead single KB carry AHAP per side (see notes)

10 single DB front raises per side

EVF360

Part A

3 rounds for time:

15 burpees

20 box jumps over 24/20 in

25 double DB box step ups 35/25 lbs

20 double DB push presses 35/25 lbs

15 pushups

Time cap: 20 min

Part B

3 rounds:

100 ft. banded overhead single KB carry AHAP per side (see notes)

10 single DB front raises per side

10 weighted situps (with plate)

30 sec plate truck driver in squat hold