Warm up

3 rounds:

10 PVC passthroughs

5 behind the neck push snatch grip push presses

5 overhead squats

5 snatch balances

5 hang snatch high pulls

Use an empty barbell to start, then add some light weight in round 2-3

Snatch

8 min EMOM:

1 snatch

Start around 60%, then work your way up towards your 3RM load with singles

Then, take 12 min to find a new 3RM squat snatch

Conditioning

4 rounds for time:

18 alternating DB snatches 50/35 lbs

18/15 cal row

18 wall balls 20/14 lbs

Goal: 11 min

Time cap: 15 min

EVF360

Part A

For time:

10-9-8-…-2-1

Alternating DB snatches 50/35 lbs

DB goblet squats 50/35 lbs

V-ups

Time cap: 9 min

Part B

20 min alternating EMOM:

45 sec ski erg for max cal

5 wall walks

12 alternating DB renegade rows 50/35 lbs

45 sec max distance double KB front rack carry 24/16 kg