Warm up

Run 400m, then, with an empty barbell, 2 rounds of:

5 snatch high pulls

5 high hang power snatches

5 low hang power snatches

5 OHS

5 squat snatches

Snatch

Part A – Muscle snatches 3×4, increase from last week

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

Set 1: 2 power position power snatches

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

Set 3: 2 low hang power snatches (below the knee)

Set 4: 2 floating power snatches (1″” off the ground as starting position)

Set 5: 2 power snatches 

Barbell cycling & conditioning

“Snatch DT”

5 rounds for time:

12 deadlifts 95/65 lbs

9 hang power snatches 95/65 lbs

6 overhead squats 95/65 lbs

Time cap: 14 min

EVF360

Part A

20 min alternating EMOM (4 rounds):

15/12 cal ski

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

200 ft. double KB farmer’s carry AHAP

10 double KB swings 24/16 kg

Rest

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

Part B

12 min AMRAP:

10/8 cal row

1-2-3-.. DB manmakers 50/35 lbs (1 pushup + 1 row per arm + 1 DB cluster)

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