Warm up

2 rounds:

5 per arm Turkish situps

5 per arm single KB sotts presses (light)

10 alternating single KB overhead lunges (10 steps per arm)

5 straight arms KB front raises (both hands on the KB)

Snatch cycling

Part A

10 min EMOM:

4 unbroken snatches (touch and go) at 70%

Note: snatch any style. A short pause at the hip between reps is allowed.

Part B

Snatch high pulls

3×5 at 95% of snatch 1RM

Conditioning

Every 3 min for 5 rounds:

10 toes-to-bars

20 alternating DB power snatches 50/35 lbs

 Max double unders in the remaining time

Goal: 70+ double unders per round

Scaling: Double under attempts if you are close to stringing them together. Otherwise, perform AMRep lateral jumps over the DB.

EVF360

Part A

15 min alternating EMOM:

15/12 cal ski

15 American KBS 24/16 kg

15 plate ground-to-overheads 35/25 lbs

Part B

Every 3 min for 5 rounds:

10 toes-to-bars

20 alternating DB power snatches 50/35 lbs

 Max double unders in the remaining time

Goal: 70+ double unders per round

Scaling: Double under attempts if you are close to stringing them together. Otherwise, perform AMRep lateral jumps over the DB.