Warm up

2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats

Touch-n-Go Snatches

In 10 min, work up to a challenging set of 6 touch-and-go (TnG) snatches

Snatch High Pulls

3×5 at 80% of your most recent 1RM snatch
(alternatively, use 40% of your 1RM deadlift)

Conditioning

For time:
6-12-18-12-6
Hang power snatches 95/65 lbs
Overhead squats 95/65 lbs
Lateral burpees over bar

Time cap: 18 min

EVF360

Part A

Every 5 min for 4 rounds:
500m/400m row
12 single KB suitcase deadlifts 24/16kg (right arm)
8 single KB push presses 24/16kg (right arm)
100 ft. single KB farmer’s carry 24/16 kg (right arm)
12 single KB suitcase deadlifts 24/16kg (left arm)
8 single KB push presses 24/16kg (left arm)
100 ft. single KB farmer’s carry 24/16 kg (left arm)
— rest the remainder of the interval

Part B

4 rounds for time:
30 ab-mat situps
25 American KBS 24/16kg
20 box jumps over 24/20 in

Time cap: 16 min