Warm up
6 min AMRAP:
10 A-frame toe touches
5 yoga pushups
5 burpees
Touch-n-Go Snatches
Every 30 seconds for 10 rounds:
3 TnG snatches at 65% of your snatch 1RM
(or use 90% of week 1 6RM if you don't know your snatch 1RM)
Snatch High Pulls
3x3 at 100% of your most recent 1RM snatch
(alternatively, use 52% of your 1RM deadlift)
Conditioning
6 rounds for time
12 V-ups
12 American KBS 32/24 kg
36 double unders
Time cap: 16 min
EVF360
Part A
16 min alternating EMOM (4 rounds):
12 alternating DB renegade rows 50/35 lbs
3 wall walks
12/10cal ski
20 KB Russian twists
Part B
6 rounds for time
12 V-ups
12 American KBS 32/24 kg
36 double unders
Time cap: 16 min