Warm up

3 rounds of:

6 single arm devil presses

6 PVC sotts presses

6 single arm DB hang clean and jerks

Olympic lifting

15 min to work to a heavy snatch triple

Note: drop and reset between reps, these do no have to be touch and go

Conditioning

20 min alternating EMOM (5 rounds):

12/10 cal row

12 single DB box steps over 50/35 lbs

24 med ball bear hug lunges 20/14 lbs

12 plate ground to overheads 45/25 lbs

EVF360

Part A

20 min alternating EMOM (5 rounds):

12/10 cal row

12 single DB box steps over 50/35 lbs

24 med ball bear hug lunges 20/14 lbs

12 plate ground to overheads 45/25 lbs

Part B

15 min to perform 4 rounds of:

3 Turkish getups per side

60 ft. broad jumps

9 heavy wall balls