Workout of the day – Monday May 13th 2024
Warm up
3 rounds:
10 PVC passthroughs
5 behind the neck snatch grip push presses
5 overhead squats
5 hang squat snatches
Snatch
Snatch complex, for load, every 90 sec for 6 rounds (9 min), building: 1 deadlift + 1 hang snatch + 1 overhead squat + 1 snatch
Conditioning
16 min AMRAP ladder**:
1-2-3-4… reps of the following barbell complex:
3 deadlifts + 2 snatches + 1 overhead squat 95/65 lbs
** after each round, run 200m
Note: Scale the weight so that you can complete each complex unbroken. You can reset between reps complexes. 1 rep of the complex is: 3 deadlifts + 2 snatches + 1 overhead squat. For example, in round 4 (after your third 200m run), you will complete this complex 4 times, then go for another 200m run
Snatch any style, but if squat snatch on the second snatch, it is NOT counted as your overhead squat.
EVF360
Part A
15 min to perform 4-5 rounds of:
10 rower pike ups
100 ft. per arm bottom-up KB carry
10 plate overhead squats
Part B
16 min AMRAP ladder**:
2-4-6-8…
Alternating single DB power cleans 50/35 lbs
Alternating DB snatches 50/35 lbs
Alternating DB overhead lunge steps 50/35 lbs (switch arm as desired, the reps are the number of steps, half on each leg)
** after each round, run 200m
Note: The reps each round are total, not per side. For example, for the round of 8, this is 4 reps per side of power cleans, 4 reps per side of snatches, 4 steps per side of OH lunges. Then go for a run, then start the round of 10. Switch arm anytime on the OH lunges
2024 05 12