Warm up

3 rounds:
7/side single arm KBS
7 empty BB push presses
7 wall facing squats

Snatch & Overhead squat

Part A – Paused snatches: 3×3, with 2 seconds pause below the knee during the ascent. Reset between each rep.

Part B – Snatch Balance – 3×5 increasing, the bar may be taken from racks or blocks

Conditioning

For time:
27-21-15-9
Overhead squats 95/65 lbs
Chest to bar pullups

Time cap: 16 min

EVF360

Part A
5 rounds for load and quality:
10 plate overhead squats
10 unbroken alternating DB snatches AHAP
50 ft. double DB overhead carry

Part B
5 rounds of 2 min AMRAP, 1 min rest between:
14 American KBS 24/16 kg
14 wall balls 20/14 lbs

**Pick up where you left off each round