Warm up

Run 400m, then, with an empty barbell:

5 snatch high pulls

5 high hang power snatches

5 low hang power snatches

5 OHS

5 squat snatches

Strength & Gymnastics

24 min alternating EMOM:

15/12 cal ski

6-12 toes-to-bars

200 ft. double KB farmer’s carry

10 double KB swings 24/16 kg

6-12 toes-to-bars

rest

Note: pick a number on the toes-to-bar that you can hit UB each time. Farmer’s carry are for weight, but with the goal to be UB.

Conditioning

For time:

30/24 cal row

20 burpees box jumps over 24/20 in

10 snatches 185/135 lbs

Time cap: 7min

Note: Scale the snatch to ~85-90% of 1RM – these should feel heavy, with quick singles most likely being the best approach.

EVF360

Part A

12 min AMRAP:

10/8 cal row

1-2-3-.. DB beast makers 50/35 lbs

Note: reps on the beast makers increase by 1 each round

Part B

24 min alternating EMOM:

15/12 cal ski

6-12 toes-to-bars / hanging knee raises

200 ft. double KB farmer’s carry

10 double KB swings 24/16 kg

6-12 toes-to-bars

rest

Note: pick a number on the toes-to-bar that you can hit UB each time. Farmer’s carry are for weight, but with the goal to be UB.