Warm up

6 min alternating EMOM:

10 empty barbell pause overhead squat

10 wall facing squats

50 jumping jacks

Note: get your body temp and heart rate going on the jumping jacks, focus on mobility and range of motion for the other 2 movements

Snatch complex

1 snatch high pull + 2 hang squat snatches + 2 snatches

Every 90 sec for 6 rounds (9 min), building

Conditioning

6 rounds for time:

10 Russian KBS 32/24 kg

10 burpees box jumps 24/20 in

500m row or 400m run

Time cap: 24 min

Note: you can mix and match the row/run. These are NOT box jumps over, rather stand all the way up on the box and step down on the same side you jumped from.

EVF360

Part A

Every 2 min on the minute, for 6 rounds, each round for time:

12 down-ups

12 alternating DB snatches 50/35 lbs

Note: both movements in the same interval

Part B

6 rounds for time:

10 Russian KBS 32/24 kg

10 burpees box jumps 24/20 in

500m row or 400m run

Time cap: 24 min

Note: you can mix and match the row/run. These are NOT box jumps over, rather stand all the way up on the box and step down on the same side you jumped from.