Warm up

3 rounds

5/side thoracic extensions

5 Cuban presses with 2.5/5 lbs plates in each hand

5 empty barbell overhead squats

Snatch

5 min EMOM:

3 hang snatches

immediately into, 5 min EMOM:

1 squat snatch  1 hang snatch

immediately into, 5 min EMOM:

1 squat snatch

Note: In the first part, the hang snatches can be any style (power or squat), with a load <80%. In the second part, the first rep in a squat snatch, the second rep is any style, with a load <85%. No failure in the third part, today is not a max weight day.

Conditioning

3 rounds for time:

7 handstand pushups

10 back squats 135/95 lbs

14 toes to bars

10 box jumps over 24/20 in

Time cap: 14 min

Goal: 10 min

Note: the barbell comes from the ground. Scale the HSPUs to pike pushups, and the toes to bars to V-ups.

EVF360

Part A

16 min alternating EMOM:

12/9 cal ski

15 box jumps 24/20 in

20 KB Russian twists

12 broad jumps

Note: for the broad jumps, set 2 small plates on the ground about 5 ft. apart and jump back and forth between the distance.

Part B

3 rounds for time:

7 handstand pushups

10 double DB front squats 50/35 lbs

14 toes to bars

10 box jumps over 24/20 in

Time cap: 14 min

Goal: 10 min

Note: Scale the HSPUs to pike pushups, and the toes to bars to V-ups.