Warm up

6 min alternating EMOM:
10 empty barbell pause overhead squat
8/6 cal ski
5 inch worms with pushups

Snatch & Overhead squat

Every 2 minutes for 6 rounds:
1 hang squat snatch above the knee + 1 hang squat snatch below the knee + 1 squat snatch + 1 overhead squat

Weight: round 1-2 60-70%, round 3-4: 70-75%, round 5-6 – 75-80%

Conditioning

For time, 1-2-3-4…-10 reps of:
Box jumps over 24/20 in
Power snatches 75/55 lbs
Handstand pushups
Time cap: 16 min
Goal: All sets unbroken, with a time under 13 min.

EVF360

Part A
4-5 rounds for quality and load:
10 Rower pike-ups
4 Turkish getups (2 per side)
10 weighted ring rows
100 ft. double DB overhead carries

Part B
For time, 1-2-3-4…-10 reps of:
Box jumps over 24/20 in
Alternating DB snatches 50/35 lbs
Handstand pushups
Time cap: 14 min
Goal: All sets unbroken, with a time under 11 min.