Warm up

2-3 rounds of (6 min cap):

20 sec machine sprint (row/ski/bike)

20 band pull aparts (palms facing up)

6 behind the neck BB press

8 overhead squats

Snatch

5 min EMOM:

3 power snatches – 60-70%

Then 5 min EMOM:

2 snatches – 70-80% (squat or power)

Then 5 min EMOM:

1 snatch – 80%+

Note: This is not intended to be a max snatch day, stay around 80-85% in the last part, the weight should not lead to failed reps.

Aerobic capacity

18 min alternating EMOM:

15/12 cal row or ski or 12/9 Cal Bike

50 double unders / 75 single unders

Max shuttle run 25ft.

Score: Total shuttle run length accumulated across the rounds

Note: alternate single under and double unders every other round (3 rounds with DUs, 3 rounds with single unders

EVF360

Part A

18 min alternating EMOM:

15/12 cal row or ski or 12/9 Cal Bike

50 double unders / 75 single unders

Max shuttle run 25ft.

Score: Total shuttle run length accumulated across the rounds

Note: alternate single under and double unders every other round (3 rounds with DUs, 3 rounds with single unders

Part B

8 rounds for time:

10 unbroken wall balls 30/20 lbs

10 pushups (Rx+: handstand pushups)

Time cap: 15 min

Note: Use a med ball slightly heavier than what you typically do, but it should still allow you to maintain every round UB.