Warm up

4 Rounds

5 Pull Ups

10 OHS w/ Empty Bar

5 Tall Box Jumps

Snatch + overhead squat

Every 90 sec for 10 rounds:

1 squat snatch + 4 overhead squats

Note: load should not exceed 75% of your 1RM snatch

Conditioning

Every 3 min for 5 rounds, each for time:

5 shuttle runs (1 shuttle run = 25 ft. out and back, open standards)

10 box jumps 24/20 in

10 alternating DB snatches 50/35 lbs

EVF360

Part A

Every 3 min for 5 rounds, each for time:

5 shuttle runs (1 shuttle run = 25 ft. out and back, open standards)

10 box jumps 24/20 in

10 alternating DB snatches 50/35 lbs

Part B

4 min EMOM

10 plate ground to overheads

— rest 1 min

4 min EMOM

10 kettlebell snatches (5/arm)

— rest 1 min

4 min EMOM

12 single dumbbell thrusters (one hand on each bell)

— rest 1 min

4 min EMOM

14 V-ups