Warm up

2 rounds .

20 band pull aparts

10/arm KB overhead squats (light)

10 pronated snow angels

10 plank transitions

Snatch balance

Using your snatch recent or estimated 1RM as reference, every 2:30min for 5 rounds:

5 behind the neck push jerks + 3 snatch balances at 60% of 1RM snatch

“Marion”

For time:

Buy-in: 100 double unders

Then, 3 rounds of:

12 clean & jerks

9 back squats

6 shoulder to overheads

3 snatches

Load: 115/75 lbs – no more than 70% of snatch 1RM

Time cap: 14 min

Goal: <11 min

EVF360

Part A

16 min alternating EMOM:

12 DB floor presses

20 DB floor wipers (one DB in each hand)

4 wall walks

40 sec plank on foam roller (forearms on the roller)

Part B

“Marion – KB style”

For time:

Buy-in: 100 double unders

Then, 3 rounds of:

12 single KB clean & jerks

9 KB goblet squats

6 single KB shoulder to overheads (switch arm as desired)

3 single KB snatches

Load: 20/12 kg

Time cap: 13 min

Goal: <10 min