Warm up
20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row
Touch-n-Go Snatches
Every 2 min for 5 rounds:
8 TnG snatches at 70% of week 1 6RM
(or about 50% of of your snatch 1RM)
Snatch High Pulls
4x4 90% of your most recent 1RM snatch
(alternatively, use 47% of your 1RM deadlift)
Conditioning
5 rounds, starting one round every 2 min, for max reps:
200m run
5 box jumps 24/20 in
Max pullups in remaining time
-- rest 1 min between rounds
Scaling: you should get 30-40 sec on the pullups each rouns. Reduce the box jumps or skip them all together if you are not able to get to the pullup bar or rings with this amount of time.
EVF360
Part A
20 min alternating EMOM (5 rounds):
10 DB bench presses AHAP
10 barbell ab rollouts
5/side KB Turkish sit-ups
10 bent over DB rows
Part B
5 rounds, starting one round every 2 min, for max reps:
200m run
5 box jumps 24/20 in
Max pullups in remaining time
-- rest 1 min between rounds
Scaling: you should get 30-40 sec on the pullups each rouns. Reduce the box jumps or skip them all together if you are not able to get to the pullup bar or rings with this amount of time.