Warm up

2 rounds
5/side thoracic extensions
30 double unders
5 Cuban presses with 2.5/5 lbs plates in each hand
10 wall facing squats

Behind the neck snatch grip push presses

5×3 at 60% of snatch

Snatch high pulls

3×3 at 100% of snatch 1RM.

Conditioning

4 rounds for time:
4 high box jumps 30/24 in
8 power snatches 115/80 lbs
12 alternating single DB overhead lunge steps 50/35 lbs

Time cap: 15 min
Goal: 12 min
Note: Perform 2 rounds with the DB on the right arm, and 2 rounds on the left arm. Scale the load for the snatches to perform each round in 2 sets or less.

EVF360

Part A
4 rounds, 1 min per station, for max reps/hold:
DB bench presses 50/35 lbs
Plank hold
Weighted glute bridges
DB push presses 35/25 lbs
rest

Part B
4 rounds for time:
4 high box jumps 30/24 in
8 alternating DB snatches 50/35 lbs
12 alternating single DB overhead lunge steps 50/35 lbs

Time cap: 14 min
Goal: 10 min
Note: Perform 2 rounds with the DB on the right arm, and 2 rounds on the left arm for the lunges.