Warm up

2-3 rounds (6 min):

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

5/side bottom up KB presses

Push press 1RM

Take 15 min to find a push press 1 rep max

Suggested warm-up:

5 reps at 40%

3 reps at 50%

2 reps at 60%

2 reps at 70%

1 rep at 80%

1 rep at 90%

Then first attempt of 1RM

Conditioning

3 rounds for time:

5 hang power snatches 135/95 lbs

10 push presses 135/95 lbs

15/12 cal row

Time cap: 12 min

Scaling: adjust the load so that it does not exceed 80% of your snatch nor push press, whichever is lower. One barbell only. We are looking for 2 sets max on each movement.

EVF360

Part A

4 sets:

12 double DB Arnold shoulder presses

Max effort DB bench presses 50/35 lbs

The DB bench press max sets are to failure. Adjust the weight to achieve between 20-30 reps on the first set. Reps will fall after

Time cap: 15 min

Part B

5 rounds for time:

12/10 cal row

6 KB snatches 24/16 kg (switch arm as desired)

3 wall walks

Time cap: 15 min