Warm up

2 rounds of:

20 A-frame toe touches

10 PVC Sotts presses

10 band pull aparts

— then —

20 Burpees

Snatch

12 min EMOM

1 snatch + 1 overhead squat + 1 snatch

Note: Use last week’s complex to estimate your starting weight, or 70% of your snatch, then build up to a heavy complex

Aerobic capacity

Every 2 min, on the minute, for 24 min, alternating between:

400m/320m row

16 burpees box jumps over

400m/320m ski

32 alternating single DB hang clean and jerks 50/35 lbs

Note: rotate through the movements, totally 3 rounds of each.

EVF360

Part A

Every 2 min for 6 rounds:

100m row

8 alternating DB snatches 50/35 lbs (4 per arm)

6 DB goblet squats 50/35 lbs

4/arm single DB overhead squats 50/35 lbs

Part B

Every 2 min, on the minute, for 24 min, alternating between:

400m/320m row

16 burpees box jumps over

400m/320m ski

32 alternating single DB hang clean and jerks 50/35 lbs

Note: rotate through the movements, totally 3 rounds of each.