Warm up

6 min AMRAP:
10 banded pullaparts
10 floor slides
5 inch works with pushups
5 kipping swings

Snatch & Overhead squat

Part A – 3 sets of 3 reps of the following complex, keeping the load under 70%:
1 snatch deadlift to below the knee + 1 squat snatch + 1 snatch balance

Part B – Overhead squat – 3×5 increasing, with the bar taken from the ground.
Note: you may either snatch or clean and bring the bar behind the neck for setup.

Conditioning

16 min alternating EMOM:
1 round of “snatch DT” 75/55 lbs
10 handstand push-ups
2 Turkish getups 24/16 kg (1/arm)
Rest

1 round of “snatch DT”: 12 deadlifts, 9 hang power snatches, 6 overhead squats

EVF360

Part A
16 min alternating EMOM:
8 straight arm plate raises in squat (perform in a squat position)
2 Turkish getups 24/16 kg (1/arm)
100 ft. per side single KB overhead carry AHAP
10 plate Da-Vinci raises

Part B
For time:
Run 800m
40 alternating dumbbell snatches 50/35 lbs
20 burpees
10/side single dumbbell shoulder to overheads 50/35 lbs
20 burpees
40 alternating dumbbell snatches 50/35 lbs
Run 800m

Time cap: 21 min