Warm up

6 min alternating EMOM:

10 empty barbell pause overhead squat

10/8 cal ski

10 wall facing squats

Touch-n-go snatch

5×4 – 65-75%

Snatch high pulls

3×3 – 105%

Conditioning

16 min alternating EMOM:

5 snatches at 75%

1 round of Cindy

200m run

Rest

1 round of Cindy = 5 pullups, 10 pushups, 15 air squats

EVF360

Part A

4 rounds for load and quality:

30 KB front rack march steps

12 alternating DB renegade rows

6 KB Turkish situps per side

20 alternating single leg V-ups

Time cap: 15 min

Part B

16 min alternating EMOM:

10 KB snatches 24/16 kg

1 round of Cindy

200m run

Rest

1 round of Cindy = 5 pullups, 10 pushups, 15 air squats