Warm up

2 rounds

5/side PVC around the world

10 PVC sotts presses

10 broad jumps

5/side KB windmills

Olympic lifting – Snatch

10 min EMOM :

1 snatch

Then, take 10 min to find a 1RM snatch

Use the Emom to build up on weight and warm up to around 80% of your 1RM target

Conditioning

3 rounds for time:

20 alternating dumbbell snatches 50/35 lbs

15 American KBS 24/16 kg

10 Burpees box jumps over 24/20 in

Time cap: 15 mins

EVF360

Indoor

Part A

For time:

400m run

then, 5 rounds of:

5 double dumbbells hang snatches 35/25 lbs

10 box jumps over 24/20 in

20 alternating lunges

then,

400m run

then, 5 rounds of:

20 alternating lunges

10 box jumps over 24/20 in

5 double dumbbells hang snatches 35/25 lbs

then,

400m run

Time cap: 28 mins

Part B

Tabata situps

then

Tabata double dumbbells bent over row

Outdoor

Part A

For time:

400m run

then, 5 rounds of:

10 American KBS

10 step ups

20 alternating lunges

then,

400m run

then, 5 rounds of:

20 alternating lunges

10 step ups

10 American KBS

then,

400m run

Time cap: 28 mins

Part B

Tabata situps

then

Tabata single arm KB bent over row (alternate arm every interval)