Warm up

2 rounds:

10 alternating bird dogs

5/side KB windmills

10 PVC overhead jumping squats

5 burpees

Olympic lifting – Snatch

Every 75 sec for 10 rounds

1 snatch deadlift + 1 hang squat snatch + 1 low hang squat snatch + 1 squat snatch

Hang = above the knee

Low hang = below the knee

Build up on weight throughout but do not exceed 75%

Conditioning

Part A – In 5min, do:

buy-in: 400m run, then AMRAP in remaining time of:

10 deadlifts 185/135 lbs

10 lateral bar burpees

— Rest 1 min

Part B – In 5min, do:

buy-in: 500m/400m row, then AMRAP in remaining time of:

10 Russian KBS 24/16kg

10 ab-mat situps

— Rest 1 min

Part C – In 5min, do:

buy-in: 500m/400m ski OR 1000m/800m bike, then AMRAP in remaining time of:

10 Single dumbbell burpee deadlifts (alternating sides)

10 push-ups

EVF360

Indoor

Part A

2x8min AMRAP, 2min rest between:

20 alternating dumbbell snatches 50/35 lbs

15/12 cal row

10 single dumbbell box step overs 50/35 lbs, 24/20 in

5 single dumbbell burpee deadlifts 50/35 lbs

— continue where you left off on the second cycle

Part B

For time:

50 alternating jumping lunges

40 single arm dumbbell push presses 50/35 lbs

30 single dumbbell manmakers 50/35 lbs

20 situps

10 alternating single arm hang clean & jerks 50/35 lbs

Outdoor

Part A

2x8min AMRAP, 2min rest between:

20 alternating dumbbell snatches 50/35 lbs

6 single dumbbell burpee deadlifts 50/35 lbs

10 single dumbbell step ups 50/35 lbs, 24/20 in

6 single dumbbell burpee deadlifts 50/35 lbs

— continue where you left off on the second cycle

Part B

For time:

50 alternating jumping lunges

40 single arm dumbbell push presses 50/35 lbs

30 single dumbbell manmakers 50/35 lbs

20 situps

10 alternating single arm hang clean & jerks 50/35 lbs