Warm up

Row 500m/400m or Run 400m, then

2 rounds of:

5 thoracic extensions per side

5/side KB windmills

10 PVC Cuban presses

10 alternating bird dogs

Overhead squat + snatch balance

Part A

Overhead squat

5×5

Note: No tempo, increase from 2 weeks ago,

Part B

Snatch balance

5×2 at 85-90% of 1RM snatch

Conditioning

4 rounds for reps, 1 min per station:

Handstand pushups

Hang power snatches 75/55 lbs

Row for calories

— Rest 1 min between rounds

EVF360

Part A

4 rounds for reps, 1 min per station:

Handstand pushups / Pike pushups

Alternating DB snatches 50/35 lbs

Row for calories

— Rest 1 min between rounds

Part B

18 min AMRAP

10 double DB shoulder presses 35/20 lbs

20 single DB overhead squats 35/20 lbs

30 double DB push press 35/20 lbs

40 sit ups

50 double unders