Warm up
Row/ski/run 400m
Then, snatch barbell warm up with your coach

Snatch & Overhead squat

Part A – 3 sets of 3 reps of the following complex, keeping the load under 70%:
1 snatch deadlift to below the knee with 2 sec pause + 1 snatch high pull + 1 snatch

Part B – Overhead squat – 3×5 increasing, with the bar taken from the ground.
Note: you may either snatch or clean and bring the bar behind the neck for setup.

Conditioning

For time:
21-15-9 reps of:
Hang power cleans 95/65 lbs
Toes to bars
— Rest 3min
15-12-9 reps of:
Hang power snatches 75/55 lbs
Pull-ups

Time cap: 18 min

EVF360

Part A
For time:
21-15-9 reps of **:
Toes to bars / V-ups
American KBS 24/16 kg
Pullups
Russian KBS 24/16 kg
** Run 200m after each round, including the 3rd round.
Time cap: 16 min

Part B
4 rounds for load and quality:
3 Turkish getups per arm
5 single arm Dumbbell overhead squats per side
7 double kettlebell sumo deadlift high pulls