Warm up

2 rounds:

20 A-frame toe touches

10 no-push-up burpees

5/side thoracic rotation in quadruped position

Then 2 rounds with empty bar:

3 hang muscle snatches

3 muscle snatches

3 behind the neck snatch grip strict presses

3 snatch balances

Snatch

Part A – Muscle snatches + snatch balance: 3x(3+3)

Part B – 5 sets of the following 3-position snatch complex, building to a heavy weight for the day:

1 hang power snatches (above the knee)

+ 1 low hang power snatches (below the knee)

+ 1 power snatches 

Note: the complex must be unbroken.

Barbell cycling & conditioning

16 min alternating EMOM:

12/10 cal ski

4 snatches at 65% of 1RM

12 ab-mat situps

2 snatches at 80% of 1RM

Note: Use one bar and swap weight back and forth between the snatches.

EVF360

Part A

20 min rotating through the following, for quality (not rounds):

20 double KB seesaw rows

10 double DB Z-presses

10/8 cal ski erg sprint

100 ft./side single KB Farmer’s carry

Part B

4 rounds for time:

20/16 Cal row

10 Devil Presses 50/35 lbs

Time cap: 15 min