Warm up

2 min cardio machine of choice

then 2 rounds of

10 down-ups / no-pushup burpees

10 PVC passthroughs

5 muscle snatches

5 snatch balances

Snatch

Take 10 min to work up to a single snatch of ~80%

— Then, every 90 sec for 6 rounds:

5 snatches at 60%

Note: any style. Reps do not need to be touch and go

Conditioning

16 min alternating EMOM (4 rounds)

12/10 cal row

100 ft. per side single KB farmer’s carry 32/24 kg

16 Alternating dumbbell snatches 50/35 lbs

12 plate V-ups 15/10 lbs

EVF360

Part A

15 min to perform 4-5 rounds of:

10 single leg rower pike ups per side

100 ft. per arm bottom-up KB carry

50 ft. plate overhead walking lunges

1 Turkish get up per side

Part B

16 min alternating EMOM (4 rounds)

12/10 cal row

100 ft. per side single KB farmer’s carry 32/24 kg

16 Alternating dumbbell snatches 50/35 lbs

12 plate V-ups 15/10 lbs