Warm up

6 min to perform 2-3 rounds:

10 KB deadlifts

5/arm single arm KBS

5/arm single KB push presses

3/arm KB snatches

Snatch

Part A – Muscle snatches 3×5

Part B – 1 set of each of the following, increasing weight throughout:

Set 1: 3 power position power snatches

Set 2: 3 hang power snatches (above the knee)

Set 3: 3 low hang power snatches (below the knee)

Set 4: 3 floating power snatches (1″” off the ground as starting position)

Set 5: 3 power snatches 

Barbell cycling & conditioning

For time**:

50 power cleans 115/80 lbs

35 deadlifts 115/80 lbs

20 shoulder to overheads 115/80 lbs

** Every time you drop the bar, perform 4 burpees over the barbell.

Time cap: 15 min

Goal: <11 min

EVF360

Part A

16 min alternating EMOM:

8 double DB snatches 50/35 lbs

24 plate Russian twists

12 plate ground to overhead 45/25 lbs

12 burpees to plate

Part B

20 min to perform 5 rounds of:

20 double KB front rack march steps 24/16 kg

10 per arm single KB high pulls

5 per arm KB windmills

20 alternating single leg V-ups