Warm up

2 rounds:
10 A-frame toe touches
5 single DB overhead triceps extensions
5 PVC cuban presses
10 down-ups

Olympic lifting – Power snatch

Tempo power snatches – 5×3 with 2 sec tempo from ground to above knee
Load between 55-65% – light and of quality

Aerobic capacity

20 min alternating EMOM for max reps:
Power snatches 115/75 lbs
Ski erg calories
Deadlifts 115/75 lbs
Row calories
Rest

EVF360

Part A
12 min to rotate through (AMRAP style, but for quality and explosiveness):
10 KB snatches
50 ft. burpee broad jumps
10 single KB push presses (5 per side)

Part B
20 min alternating EMOM for max reps:
Plate ground to overheads 45/35 lbs
Ski erg calories
Double KB deadlifts 24/16 kg
Row calories
Rest