Warm up

2 rounds:
10 KB halo each way
5/arm single KB overhead squats
5 inch worms with pushups
20 double unders

Olympic lifting – Power snatch

4 min EMOM:
3 power snatches (60-65%)
60-65%
— immediately into 4 min EMOM:
3 hang power snatches below knee (65-70%)
— immediately into 4 min EMOM:
3 hang power snatches above knee (65-70%)

Aerobic capacity

20 min AMRAP:
24/20 cal row
4 double DB man makers 50/35 lbs

DB manmakers = 1 pushup on DB + 1 DB renegade row right arm + 1 DB renegade row left arm + 1 DB cluster

EVF360

Part A

4 rounds for load and quality:
20 alternating bent over seesaw rows
150 ft. double DB/KB overhead carry
10 DB/KB Turkish situps per side
5 per side HEAVY DB snatches

Part B

20 min AMRAP:
24/20 cal row
4 double DB man makers 50/35 lbs

DB manmakers = 1 pushup on DB + 1 DB renegade row right arm + 1 DB renegade row left arm + 1 DB cluster