Warm up

One time through:

10 PVC pass throughs + 5 around the world each way

10/8 cal machine (row/ski/bike)

10 tempo OHS

10/8 cal machine (row/ski/bike)

10 high hang snatches

10/8 cal machine (row/ski/bike)

10 snatches

Snatch

Every 90 sec for 10 rounds

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

Note: Stay at 75% of your heavy triple from week 1. The next few days will be deload to get ready for some heavy lifts on Monday 7/4.

Low hang: below the knee

Conditioning

For time:

21-15-9

Thrusters 75/55 lbs

Ab-mat situps

then: run 800m

then: 9-15-21

Ab-mat situps

Thrusters 75/55 lbs

Time cap: 18 min

EVF360

Part A

3 rounds for quality of:

1 min double DB hold AHAP

10 death jump to rebound jumps

10 clap pushups

10/8 cal ski sprint

Death jump to rebound jump: https://www.youtube.com/watch?v=npCCUrpFC2M

Note: If jumping is an issue, perform 15 weighted tempo glute bridges, with tempo lowering hip, as fast as possible on raising hips. Scale the pushups with knees on the ground

Part B

For time:

21-15-9

Double DB thrusters 35/25 lbs

Ab-mat situps

then: run 800m

then: 9-15-21

Ab-mat situps

Double DB thrusters 35/25 lbs

Time cap: 18 min