Warm up

6 min AMRAP:

50 ft. broad jumps

5 per arm single KB overhead squats

10 KB sumo deadlift high pulls

Snatch Complex

Every 90 sec for 8 rounds:

1 squat snatches + 2 OHS + 1 hang squat snatch + 2 OHS

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

Aerobic capacity

10 min AMRAP with buy-in:

Buy-in: 800m run, then AMRAP in remaining time:

15 wall balls 20/14 lbs

15 burpees

Immediately into 10 min AMRAP with buy-in:

1,000m/800m row, then AMRAP in remaining time:

15 burpees over the rower

15 American KBS 16/12 kg

EVF360

Part A

12 min alternating EMOM:

10 barbell ab roll outs

16 single DB overhead lunge steps 50/35

20s per side paloff press hold in a power squat position

16 plate overhead squats 45/35 lbs

Part B

10 min AMRAP with buy-in:

Buy-in: 800m run, then AMRAP in remaining time:

15 wall balls 20/14 lbs

15 burpees

Immediately into 10 min AMRAP with buy-in:

1,000m/800m row, then AMRAP in remaining time:

15 burpees over the rower

15 American KBS 16/12 kg