Warm up

6 min AMRAP:

5/side thoracic extensions

10 alternating plank shoulder taps

5 empty BB overhead squats

Snatch

8 min EMOM:

1 snatch + 1 overhead squat

Straight into, 8 min EMOM:

1 hang snatch +1 overhead squat

Note: keep the weight below 60% of your snatch

Aerobic capacity

For time:

1,000m/800m row

100 double unders

1,000m run

Time cap: 16 min

EVF360

Part A

4 stations, perform a full “Tabata” at each station before moving on to the next, with 1 min rest between “Tabata””

Station 1: Alternating DB snatches 35/25 lbs

Station 2: Ski erg calories

Station 3: Ring rows

Station 4: Plate V-ups

“Tabata”: = 8 rounds of 20 sec work, 10 sec rest (4 min total)

Part B

For time:

1,000m/800m row

100 double unders

1,000m run

Time cap: 16 min