Warm up

6 min AMRAP:
20 double unders
4 inchworms with pushups
6 alternating DB snatches

Olympic lifting – Power snatch

Every 2 min for 6 rounds:
3 hang power snatches from above the knee
65-70%

Aerobic capacity

20 min AMRAP:
15/12 cal row
45 double unders
15 alternating DB snatches 50/35 lbs
— rest 1 min between each round

Goal: 5 rounds

EVF360

Part A
10 per arm single DB bent over rows
10 double KB push presses
45 sec plank hold with forearms on foam roller

Part B
20 min AMRAP:
15/12 cal row
45 double unders
15 alternating DB snatches 50/35 lbs
— rest 1 min between each round

Goal: 5 rounds