Warm up

3 rounds:

10 PVC banded straight arms pull downs

5 PVC Cuban presses

5 squat box jumps (squat and jump on the box)

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

2 snatch high pulls + 2 hang squat snatches + 1 squat snatch

Note: Start around 75% of your heavy triple from week 1, and build up on weight while prioritizing form.

Part B

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

3 snatch high pulls at 115% of the snatch 3 RM from week 1.

Conditioning

For time:

21 burpees over bar

21 overhead squats 95/65 lbs

21 toes to bars

18 burpees over bar

18 overhead squats 115/75 lbs

18 toes to bars

15 burpees over bar

15 overhead squats 135/95 lbs

15 toes to bars

Time cap: 14 min

Goal: 10-11 min

EVF360

Part A

For time:

3,000m row**

Every 2 min, starting at 0:00, perform 15 pushups

Time cap: 18 min

Part B

For time:

21-18-15-12-9-6-3

Burpees

Single DB overhead lunges 50/35 lbs

V-ups

Time cap: 18 min