Warm up

3 rounds:
10 yoga pushups
200m row
10 double DB hang snatches (light)

Olympic lifting

High hang muscle snatches – 3×3
High hang power snatches – 3×3
High hang squat snatches – 3×3
**High hang = mid-thighs
Today’s focus should be on getting full hip and leg extension before you start engaging shoulders and arms.

Time cap for all 9 sets: 20 min

Conditioning

3 rounds of 4 min AMRAP, with 1 min rest between **:
6 toes to bar
10 alternating dumbbell snatches 50/35 lbs
6 handstand pushups
10 alternating dumbbell snatches 50/35 lbs
** continue where you left off each round

EVF360

Part A
10 rounds for time:
6 hang dumbbell snatches, right arm 50/35 lbs
6 box jumps 24/20 in
6 hang dumbbell snatches, left arm 50/35 lbs
6 burpees over dumbbell

Goal: 13 min, all DB movements unbroken
Time cap: 17 min

Part B
16 min AMRAP:
8 handstand pushups / pushups
16 double dumbbell deadlifts 50/35 lbs
24 alternating single leg V-ups
32 double unders