Warm up

Alternating Tabata – alternate between down-ups and air squats for 4 intervals of 20 secs each, 10 sec rest between.
Then, 2 rounds:
10 pvc pass through
10 wall facing squats (hands overhead)
10 pvc sots presses

Olympic Lifting

9 min EMOM:
1 snatch
— rest 2 min / transition, then
9 min EMOM:
1 clean and jerk

Note: split jerk or push jerk. Start around 60% for each lift and increase weight throughout without exceeding 80% of your 1RM

Conditioning

7 min AMRAP ladder:
2-4-6-8-10-… reps of:
Alternating DB snatches 50/35 lbs
Burpees

EVF360

Part A
On a 28 min running clock:
— From 0:00 to 8:00, AMRAP:
6 single DB power cleans 50/35 lbs
12/10 cal row
16 single DB shoulder to overheads 50/35 lbs
— From 8:00 to 10:00, rest
— From 10:00 to 18:00, 3 rounds for time:
500m/400m ski
16 alternating DB snatches 50/35 lbs
— From 18:00 to 20:00, rest
— From 20:00 to 28:00, AMRAP:
16 burpees
12 pushups
8 lunges

Part B
10 min to perform 2-3 rounds of:
8 KB Turkish situps per side
8 single KB single leg RDL per side
8 single KB bent over row per side