Warm up

2 rounds:

10 banded TYI

10 DB plank pull throughs

10 no pushup burpees

5/side thoracic extensions

Snatch complex

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

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

Conditioning

20 min alternating EMOM

15/12 cal row

12 toes to bars / hanging knee raises

Max snatches 135/95 lbs

Rest

Scaling: Adjust the load on the snatches to about 70% of 1RM, allowing for some cycling of 3-4 reps

EVF360

Part A

4 sets:

8/side half kneeling DB presses

40 sec handstand hold / wall walk plank hold

8 per arm single DB overhead lunge steps

Time cap: 12 min

Part B

20 min alternating EMOM

15/12 cal row

12 toes to bars / hanging knee raises

Max alternating DB snatches 50/35 lbs

Rest