Warm up

6min AMRAP

10 PVC pass throughs

10 PVC sots presses

2 inch worms

10 alternating plank extensions

Olympic Lifting

hang muscle snatches: 3×4

hang squat snatches:

5 reps @ 65%, 4 reps @ 70%, 3 reps at 75%, then

5 reps @ 70%, 4 reps @ 75%, 3 reps at 80%

Starting position for all reps is above the knee

Today’s focus should be on getting full hip and leg extension before you start engaging shoulders and arms

Time cap for all 9 sets: 20 min

Conditioning

For time:

Buy-in: Run 1 mile, then

5-4-3-2-1 cleans at 70-75-80-85-90 %

3 wall walks after each set of clean

The workout ends with wall walks

Time cap: 16 min

EVF360

Indoor

Part A

3 rounds for time:

100 ft KB goblet walking lunges

20 American KBS

20 KB Russian twists

100 double unders

Part B

For time:

400m run

30 box jumps

20 burpees

10 V-ups

20 burpees

30 box jumps

400m run

Outdoor

Part A

3 rounds for time:

100 ft KB goblet walking lunges

20 American KBS

20 KB Russian twists

100 double unders

Part B

For time:

400m run

30 step ups

20 burpees

10 V-ups

20 burpees

30 step ups

400m run