Warm up

One time through:

10 reverse angels

10 banded pass-through

10 jumping good mornings

10 burpees

then empty barbell snatch warm up with your coach

Olympic Lifting

Hang squat snatches 5 @ 65%

Below the knee hang squat snatches 4 @ 70%

Squat snatches 3 @ 75%

Hang squat snatches 5 @ 70%

Below the knee hang squat snatches 4 @ 75%

Squat snatches 3 @ 80%

Sets do not need to be unbroken on the squat snatches

Time cap for all 6 sets: 18 min

Metcon

For time :

21-15-9

Calories row

Deadlift 225/155 lbs

Ring dips

Time cap: 13min

Scaling options : the weight on the barbell should not exceed 60% of your 1RM

Box or bench dips instead of rings

EVF360

Indoor

Part A

Every 5 min for 5 rounds:

10 dumbbell floor presses 50/35 lbs

10 renegade row (5/arm) 50/35 lbs

Row for max distance for the remainder of the interval

Part B

3 rounds for load:

10 double dumbbell box step ups

10/arm alternating dumbbell preacher curls

10 double dumbbell sumo deadlifts

Outdoor

Part A

Every 5 min for 5 rounds:

10/arm single dumbbell floor presses 50/35 lbs

10/arm single dumbbell renegade row (5/arm) 50/35 lbs

Max burpees for the remainder of the interval

Part B

3 rounds for load:

10 dumbbell step ups

10/arm dumbbell preacher curls

10 dumbbell sumo deadlifts, holding the one bell of the dumbbell in each hand