Warm up

6 min alternating EMOM:

10 empty barbell pause overhead squat

10/8 cal ski

10 wall facing squats

Snatch

Every 90 sec for 8 rounds:

2 squat snatches + 1 snatch balance + 2 hang squat snatch + 1 snatch balance

Build up to a heavy set, use last week as a gauge

Aerobic capacity

20 min alternating EMOM:

10 burpees box jumps over 24/20 in

150 ft. sandbag carry

15/12 cal ski

15/12 cal row

EVF360

Part A

20 min alternating EMOM:

10 burpees box jumps over 24/20 in

150 ft. sandbag carry OR 150 ft. double KB front rack carry 24/16 kg

15/12 cal ski

15/12 cal row

Part B

4 rounds for load and quality:

24 bicycle crunches with band around feet

8 single leg KB RDL per side

4 windmills per side

2 KB Turkish getups per side

Time cap: 15 min