Warm up

6 min alternating EMOM:

10 empty barbell pause overhead squat

8/6 cal ski

5 inch worms with pushups

Snatch

On a continuously running clock, perform part A and B:

Part A

From 0:00 to 12:00 min, every 90 sec for 8 rounds

2 squat snatches

Note: Use the first 2 sets as warm-up then build quickly to 90%+ of your 3RM from week 1. We will re-test  a 3RM snatch in 2 weeks (Tuesday 7/26)

From 12:00 min to 18:00 min, every 2 min for 3 rounds

4 deficit snatch high pulls at 115% of the snatch 3 RM from week 1, with a 2 inches deficit (25# plates)

Conditioning

15 min AMRAP:

5 bar muscle ups

10 alternating DB hang snatches 50/35 lbs

15 box jumps over 24/20 in

Scaling: 15 ring rows instead of bar muscle ups. The DB weight should allow for UB sets throughout.

EVF360

Part A

20 min to perform 4-5 rounds of:

100 ft. per side single arm KB farmer’s carry AHAP

10 strict toes to bars / strict hanging knee raises

250m row in as few pulls as possible ***

*** perform 1 burpee for every pull after the row

10 single DB box step ups (5 steps with DB on right side, 5 steps with DB on left side) – AHAP

Part B

12 min AMRAP:

14 alternating dumbbell snatches 50/35 lbs .

10 DB goblet squats 50/35 lbs

6 pullups

2 wall walks

Goal: 4 to 5 rounds