Warm up

15 wall or floor slides

10 PVC Cuban presses

Then:

3 rounds:

10 PVC passthroughs

10 single DB overhead squats (5 per side)

20 band pullaparts

Snatch

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

Part A

From 0:00 to 12:30 min, every 2:30 min for 5 rounds

3 power snatches + 3 overhead squats

Start around 65% of last week heavy triple and work up to 80% of that number. If you did not attend last week’s class, use 85%of your snatch 1RM as an alternative reference.

Ex: you achieved 100 lbs as a 3 RM snatch last week, today’s weight should be between 65 lbs and 80 lbs. If you did not test the 3RM but your snatch 1RM is 120 lbs, use 85% of this (102 lbs), and today’s weight should be between 66 lbs and 82 lbs today

Part B

From 12:30 min to 18:30 min, every 2 min for 3 rounds

5 snatch high pulls at 100% of the snatch 3 RM from last week.

Note: focus on speed and hip extension past the knees.

Conditioning

12 min AMRAP:

20 double unders

16 alternating DB snatches 50/35 lbs

12 single DB thrusters 50/35 lbs

Note: hold the DB with one hand on each bell for the thrusters

EVF360

Part A

16 min to perform 4 rounds of:

50 ft. broad jumps in as few jumps as possible

40 skater steps (use 2 reference points to reach on each step)

30 alternating single arm KBS 24/16 kg

20 plank transitions

Part B

12 min AMRAP:

20 double unders

16 alternating DB snatches 50/35 lbs

12 single DB thrusters 50/35 lbs

Note: hold the DB with one hand on each bell for the thrusters