Warm up

2 rounds

10 PVC passthroughs

5/side single arm KB high pulls

5/side KB windmills

5 PVC tall snatches

Snatch

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

Part A

From 0:00 to 12:00 min, every 2 min for 6 rounds

3x( 1 snatch high pulls + 1 hang squat snatches)

Note: perform 1 snatch high pull, then 1 hang snatch, 3 times in the same interval. Start around 75% of your 3Rm from week 1 and bulid up towards 90%

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

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

Conditioning

For time:

6-9-12-15-18-21

Cal row

Double DBs deadlifts 50/35 lbs

Goal: sub 12min

Time cap: 15 min

EVF360

Part A

Every 2 min, rotate through the 4 stations, completing 2 rounds of each:

Max cal assault bike in 30 seconds

Max time plank hold

Max rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

Max double unders

Goal each round: 11+/9+ cals on bike, 90 sec plank, 2+ rounds fo Cindy, 130+ DUs

Part B

For time:

6-9-12-15-18-21

Cal row

Double DBs deadlifts 50/35 lbs

Goal: sub 12min

Time cap: 15 min