Warm up

10 PVC passthroughs, 10 PVC around the world, then, 2 rounds of:

10 wall facing squats

10 band pull aparts

10 straight arm plate raise to overhead in squat hold (5/arm with small plates)

Tempo overhead squat + snatch balance

Part A

Tempo overhead squat

5×5 with 33X1 tempo

Note: Only build up on weight as long as you can maintain the tempo

Part B

Snatch balance

3×5 at ~70-80% of 1RM snatch

Conditioning

For time

90 double unders

60 American KBS 24/16 kg

30 handstand push ups

Time cap: 10 min

Goal: <7min

EVF360

Part A

For time:

50-40-30-20-10 reps of:

Ab-mat situps

Alternating DB snatches 50/35 lbs

** After each round, including last, perform 15 plate overhead squats 35/25 lbs

Time cap: 22 min

Goal: <18 min

Part B

For time

90 double unders

60 American KBS 24/16 kg

30 handstand push ups

Time cap: 10 min

Goal: <7min