Warm up

2 rounds:
10 plate halo each way
10 plate overhead squats
10 plate squats with press out
10 plate ground to overheads

Bench Press

6×3 at 87.5%+
Use the heaviest load on each set, which should be around or above 85%

Overhead squat

4×1, work up to a heavy rep. Aim for ~110% of 1RM snatch
The bar is taken from the rack or blocks.

Conditioning

4 rounds for time:
50 ft. burpee broad jumps
10 overhead squats at 70% of 1RM snatch
— Rest 1 min between each round

Time cap: 12 min
Note: Overhead squats should be unbroken.

EVF360

Part A
4 sets:
8 DB pullovers
8 DB bench presses
8 Turkish situps per side

Time cap: 15 min

Part B
4 round of 3 min AMRAP, 2 min rest between:
10 American KBS 24/16 kg
5/arm single arm KB overhead squats 24/16kg
5 box jumps 24/20 in

** pick up where you left off each cycle
Scaling: Adjust to 5 single KB overhead lunges per arm.