Warm up

3 rounds of:

20 A-frame toe touches

5 wall facing squats

5 behind the neck snatch grip push presses

2 reps of 3 position muscle snatches with empty bar (above the knee, below the knee, mid shin)

Snatch

Part A – Muscle snatches 3×3, increase from last week

Part B – 5 sets of the following complex, building to a heavy weight for the day:

1 power position power snatches + 1 hang power snatches (above the knee) + 1 low hang power snatches (below the knee) +1 floating power snatches (1″” off the ground as starting position) + 1 power snatches 

Note: the complex must be unbroken.

Barbell cycling & conditioning

For Time

21 squat snatches 95/65 lbs

9 bar muscle ups

15 squat snatches 95/65 lbs

7 bar muscle ups

9 squat snatches 95/65 lbs

5 bar muscle ups

Goal: <8 min

Time cap: 12 min

Scaling: 18-14-10 chest to bar pullups or ring rows

EVF360

Part A

2 rounds for time:

20 pull-ups

30 alternating DB snatches 50/35 lbs

40/32 cal row

Time cap: 14 min

Note: We are looking for maximum 3 sets on the pullups, and 2 sets on the snatches

Part B

5 rounds for load and quality:

10 double KB push presses

50 ft. sled pull (backwards)

10 rower hamstring curls

2 Turkish get ups per side