Warm up

3 rounds

10 PVC passthroughs

10 wall facing squats

10 KB sumo deadlifts high pulls

Olympic lifting – Barbell cycling

5 min EMOM:

7 TnG power snatches**

— rest 1 min, then 5 min EMOM:

4 TnG power snatches + 3 hang squat snatches

** Use your weight from 1/18 – Try to keep the same weight or slightly more.

Conditioning

For time:

18-15-12-9-6-9-12-15-18

Overhead squats 95/65 lbs

Ring dips

Time cap: 20 min

EVF360

Part A

6 min alternating EMOM:

odd: 14 alternating DB snatches 50/35 lbs

even: 8 single DB Devil presses 50/35 lbs

— rest 1 min

6 min alternating EMOM:

odd: 14 single arm DB overhead squats 50/35 lbs

even: 14 burpees

Part B

18-15-12-9-6-9-12-15-18

Wall balls 20/14 lbs

Pushups

Situps

Time cap: 20 min