Warm up

2 rounds:

10 plate halo each way

10 plate overhead squats

10 plate squats with press out

10 plate ground to overheads

Touch-n-go snatch

3×5 at 60%

Snatch Pulls

3×3 at 80%

Conditioning

For time:

100 double unders

800m run

60 power snatches 75/55 lbs

400m run

20 sumo deadlifts high pulls 75/55 lbs

Time cap: 15 min

EVF360

Part A

12 min alternating EMOM:

10 barbell ab roll outs

16 single DB overhead lunge steps 50/35

20s per side pallof press hold in squat

16 plate overhead squats 45/35 lbs

Part B

For time:

800m run

30 American KBS 24/16 kg

150 double unders

30 American KBS 24/16 kg

800m run

Time cap: 16 min