Warm up

7 min AMRAP:

20 sec machine sprint (row/ski/bike)

4 burpees over the barbell

6 behind the neck BB press

8 overhead squats

Olympic lifting

10 min EMOM:

1 snatch

Focus on the mechanics today, do not exceed 80%

Bench press

7x1at 90% of you max from the prior weeks

Time cap: 14 min

Take time to warm up to the weight – only single reps today

Conditioning

12 min for distance:

Row **

** every 2 min, starting at 0:00, with the last round at 10:00, perform 10 ab-mat situps

EVF360

Part A

4 rounds of 3 min AMReps:

16 burpees

16 alternating renegade rows 50/35 lbs

max double DB push presses in remaining time 50/35 lbs

— rest 2min between rounds

Part B

12 min for distance:

Row **

** every 2 min, starting at 0:00, with the last round at 10:00, perform 10 ab-mat situps