Warm up

1 min pull-up bar dead hang, then 3 rounds of:

4 inch worms with pushup

6 cal ski

8 alternating single DB clean and jerks (from the ground!)

Banded deadlift and Snatch high pulls

A – Banded deadlift

7×3 at 72.5%

B – Snatch high pulls

3×2 at 110%

Time cap: 20 min

Gymnastics conditioning

For time: 10-20-30

Toes to bars

Hang power snatches 95/65 lbs

Bar facing burpees

Time cap: 18 min

EVF360

Part A

4 rounds for quality and load

8/leg dumbbell Bulgarian split squats (farmer’s hold)

12 alternating single arm DB bench press (holding the other DB in the lock-out position

16 DB goblet hold good mornings

20 alternating single leg V-ups

250m/200m ski sprints

Time cap: 20 min

Part B

For time: 10-20-30

Toes to bars

Alternating DB snatches 50/35 lbs

Bar facing burpees

Time cap: 15 min