Warm up

2 rounds:

4 wall walks

4 yoga pushups

4 power snatches

4 behind the neck push jerks

4 overhead squats

Snatch balance

Every 2:30min for 5 rounds:

5 snatch balances, building up to a heavy set, compare to week 1

Conditioning

2 rounds for time:

40/32 cal row

20 chest to bar pullups

100 double unders

5 muscle ups (bar or ring)

Time cap: 20 min

Goal: <15 min

EVF360

Part A

4 rounds for quality and load:

5 per side bottom up single KB bench presses

10 alternating plate overhead lunges

20 KB Russian twists

40 KB front rack march steps

Note: focus on keeping your rib cage down and forward on the marches, if you lean back, you will not get much work done. This is a core movement, so if you do not feel your abs working, you are doing it wrong!

Part B

2 rounds for time:

40/32 cal row

20 pullups

100 double unders

5 double DB clean & jerks 50/35 lbs

Time cap: 20 min

Goal: <15 min