Warm up

3 rounds

2 Wall Walks

8 Pause Overhead Squats

200m row

Olympic lifting

high hang muscle snatches 3×3

high hang power snatches 3×3

high hang squat snatches 3×3

High hang = mid-thighs

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:

Row 1000m/800m

— Rest 1 min

30 front squats 135/95 lbs (from the ground)

— Rest 1 min

20 snatches 135/95 lbs

Time cap 19min

EVF360

Part A

4 rounds for time

12 alternating dumbbell snatches 50/35 lbs

10 burpees

30 single arm dumbbell thrusters 50/35 lbs

Part B

16 min AMRAP:

16 double dumbbell deadlifts 50/35 lbs

32 double unders

16 handstand pushups / pushups

32 double unders