Warm up

2 rounds:

10 banded TYI

10 wall facing squats

5 tall snatches with empty BB

5 overhead squats with empty BB

Snatch

Performing one set every 90 sec (15 min total):

Set 1: 3 paused snatch high pulls at 70% (2 sec pause at the knee)

Set 2: 2 snatches at 70%

Set 3: 1 snatch at 75%

Set 4: 3 paused snatch high pulls at 75% (2 sec pause at the knee)

Set 5: 2 snatches at 75%

Set 6: 1 snatch at 80%

Set 7: 3 paused snatch high pulls at 80% (2 sec pause at the knee)

Set 8: 2 snatches at 80%

Set 9: 1 snatch at 82.5%

Set 10: 1 snatch at 85%

Aerobic capacity

Every 4 min for 4 rounds, each for time:

15/12 cal row

10 burpees box jumps over 24/20 in

10 plate ground to overheads 35/25 lbs

10 American KBS 24/16 kg

EVF360

Part A

Every 4 min for 4 rounds, each for time:

15/12 cal row

10 burpees box jumps over 24/20 in

10 plate ground to overheads 35/25 lbs

10 American KBS 24/16 kg

Part B

16 min AMRAP:

16 KB snatches 24/16 kg

16 wall balls 20/14 lbs

— rest 1 min

Note: Every time you complete a round of 16 snatches and 16 wall balls, rest 1 min before you start another round. Therefore, if you finish a round between minute 15 and minute 16 (end), you are done!

Goal: 6-7 rounds