Warm up

2 rounds:

10 banded TYI

10 DB plank pull throughs

10 no pushup burpees

5/side thoracic extensions

Snatch

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

— Then, every 90 sec for 6 rounds:

3 snatches at 77.5%

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

Conditioning

15 min AMRAP

30 double unders

200m run

10 alternating double DB overhead lunges 50/35 lbs

Goal: <3 min per round on average – 5+ rounds. Overhead lunges unbroken.

EVF360

Part A

16 min alternating EMOM:

12 alternating DB snatches 50/35 lbs

12 V-ups

12 single KB burpee deadlifts (alternate side each burpee) 24/16 kg

12 alternating DB plank pull throughs

Part B

15 min AMRAP

30 double unders

200m run

10 alternating double DB overhead lunges 50/35 lbs

Goal: <3 min per round on average – 5+ rounds. Overhead lunges unbroken.