Warm up

Row 500m/400m, then

2 rounds of:

10 kipping swings

10 snow angels

10 double DB front raises

10 empty BB power snatches

Tempo overhead squat + snatch balance

Part A

Tempo overhead squat

5×3 with 33X1 tempo

Note: Increase from last week’s sets of 5, but only build up on weight as long as you can maintain the tempo

Part B

Snatch balance

4×3 at ~80-85%% of 1RM snatch

Conditioning

12 min AMRAP:

max bear complex 135/95 lbs

1 bear complex = 1 rep = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press

EVF360

Part A

Every 2 min for 5 rounds:

10 KB seesaw presses

8 double KB swings

6 double KB front squats

— Rest 1 min

Every 2 min for 5 rounds:

10 DB floor press

8 DB bent over rows

6 double DB clean & push press

Note: Choose a challenging weight, but that you can complete throughout the 5 rounds

Part B

18 minute AMRAP ladder:

3 single DB overhead squats 50/35 lbs

3 wall balls 20/14 lbs

10/8 cal row

6 single DB overhead squats 50/35 lbs

6 wall balls 20/14 lbs

10/8 cal row

9 single DB overhead squats 50/35 lbs

9 wall balls 20/14 lbs

10/8 cal row

…

Continue adding 3 reps to the overhead squats and wall balls each round

Scaling: Scale the overhead squat plate overhead squats or double DB front squats