Warm up

3 rounds:

5/side fire hydrants

5 Russian baby makers

5 PVC passthroughs

10 jumping overhead squats (empty BB)

Snatch

Every 90 sec for 8 rounds:

1 power snatch + 1 paused snatch balance + 1 hang squat snatch + 1 paused snatch balance

Build up to a heavy set. The pause in the snatch balance is at the bottom fo the squat.

Aerobic capacity

For time:

400m run

40 wall balls 20/14 lbs

400m run

40 burpees

400m run

40 double unders

400m run

40 burpees

400m run

40 wall balls 20/14 lbs

Time cap: 22 min

EVF360

Part A

4 min EMOM:

1 DB snatch (Right arm) + 2 single DB overhead rear lunges (Right arm) + 1 DB snatch (Left arm) + 2 single DB overhead rear lunges (Left arm)

straight into, 4 min EMOM:

2x[1 DB snatch (Right arm) + 2 single DB overhead rear lunges (Right arm) + 1 DB snatch (Left arm) + 2 single DB overhead rear lunges (Left arm)]

straight into, 4 min EMOM:

3x[1 DB snatch (Right arm) + 2 single DB overhead rear lunges (Right arm) + 1 DB snatch (Left arm) + 2 single DB overhead rear lunges (Left arm)]

In the last 4 min, you will be performing 3 times the complex within each of the minute

Part B

For time:

400m run

40 wall balls 20/14 lbs

400m run

40 burpees

400m run

40 double unders

400m run

40 burpees

400m run

40 wall balls 20/14 lbs

Time cap: 22 min