Warm up

6 min alternating EMOM:

10 empty barbell pause overhead squat

10/8 cal ski

10 wall facing squats

Note: get your body temp and heart rate going on the ski, focus on mobility and range of motion for the other 2 movements

Snatch cycling

Every 2min for 6 rounds:

6 unbroken snatches (touch and go) at 70%

Note: snatch any style. A short pause at the hip between reps is allowed. This should be heavier than last week, and

Conditioning

For time:

12-9-6 reps of

Deadlift 135/95 lbs

Hang power cleans 135/95 lbs

Push jerks 135/95 lbs

then, rest 2 min.

Then: 3-6-9 reps of:

Power cleans 135/95 lbs

Pushups

Air Squats

Time cap: 17 min

Scaling: the weight on the bar should allow you to complete all rounds in 2 sets or less.

Note: the rep scheme is different from the hero WOD ‘DT’. You must complete 12 deadlifts, then 12 hang power cleans, then 12 push jerks, before going back to the deadlift and perform 9 reps of each of the 3 movements… Similar flow on the second part.

Goal: <12 min

EVF360

Part A

Every 2 min on the minute, for 6 rounds, each round for time:

16 ab-mat situps / V-ups

12 alternating DB snatches

Part B

For time:

12-9-6 reps of

Double DBs deadlift 50/35 lbs

Double DBs hang power cleans 150/35 lbs

Double DBs push jerks 135/95 lbs

then, rest 2 min.

Then: 3-6-9 reps of:

Double DBs power cleans 135/95 lbs

Pushups

Air Squats

Time cap: 17 min

Scaling: the weight of the DBs should allow you to complete all rounds in 2 sets or less.

Goal: <12 min