Warm up

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

Olympic lifting – Power snatch

Fragmented power snatches – 5×3 with 2 sec pause below knee, 2 sec pause above knee
Load between 55-65% – light and of quality

Aerobic capacity

24 min AMReps**:
Row for calories
** Every 3 min, starting at 0:00, perform 6 burpee box jumps 24/20 in

EVF360

Part A
For time: 30-20-10
KB snatches 24/16 kg
Pullups
100 ft. per arm single KB overhead carry after each round, including last.

Time cap: 16 min

Part B
24 min AMReps**:
Row for calories
** Every 3 min, starting at 0:00, perform 6 burpee box jumps 24/20 in