Warm up

3 rounds:

10 alternating lunges with twists

12 alternating plank extensions

14 alternating DB hang snatches

Strength

A – Bulgarian split squats

5×8 per leg

— rest 30 sec between legs, and as needed between sets

B – half kneeling single arm DB press

3×8 per side

Total time cap: 20 min

Conditioning

“Snatch DT”

5 rounds for time:

12 deadlifts 95/65 lbs

9 hang power snatches 95/65 lbs

6 overhead squats 95/65 lbs

Time cap: 14 min

EVF360

Part A

4 rounds:

10/leg double DB Bulgarian split squats (Farmer’s style)

20 alternating DB plank pull throughs

Time cap: 15 min

Part B

For time:

5 rounds for time:

12 single arm DB thrusters (6/arm) 50/35 lbs

9 box jumps 24/20 in

6 single DB devil presses 50/35 lbs

Time cap: 18 min