Warm up

15 wall or floor slides

10 PVC Cuban presses

Then:

3 rounds:

10 PVC passthroughs

10 down-ups

10 groiners

Isabel

For time:

30 snatches 135/95 lbs

Time cap: 9 min

Scaling: use 65% of your snatch 1RM

Goal: <5 min

Conditioning

Every 4 min for 4 rounds:

20/15 cal row

15 burpees

10 alternating DB snatches 50/35 lbs

Note: You should get at least a minute of rest between rounds. The row should not exceed 75 sec. Adjust down the calories accordingly.

EVF360

Part A

Every 2min for 5 rounds:

10 burpees box jumps over 24/20 in

Max American KBS 24/16 kg in remaining time

Part B

Every 4 min for 4 rounds:

20/15 cal row

15 burpees

10 alternating DB snatches 50/35 lbs

Note: You should get at least a minute of rest between rounds. The row should not exceed 75 sec. Adjust down the calories accordingly.