Warm up

Row/ski/run 400m

Then, snatch barbell warm up with your coach

Olympic lifting – Snatch

Snatch Balance – 4×3 increasing, build up to a higher weight from last week

Time cap: 12 min

Then,

3 sets of 3 reps of the following complex

1 snatch deadlift to below the knee with 2 sec pause + 1 snatch high pull + 1 snatch

Time cap: 9 min

General Physical Preparedness

Complete the A-B-C-D parts, each for time, in any order, each within a 4 min window (time cap on each part) – the clock does not reset, rest the remainder of the interval if you complete the work prior:

— Part A – For time:

12-9-6

Double dumbbell snatches 35/25 lbs

Ski Erg calories

— Part B – For time:

12-9-6

Alternating dumbbell hang snatches 50/35 lbs

Row calories

Part C – For time:–

12-9-6

Burpee med ball cleans 20/14 lbs

Pushups

— Part D – For time:

30-20-10 Double unders

9-6-3 Wall walks

EVF360

Part A

Complete the A-B-C-D parts, each for time, in any order, each within a 7 min window (time cap on each part) – the clock does not reset, rest the remainder of the interval if you complete the work prior:

— Part A – For time:

15-12-9

Double dumbbell snatches 35/25 lbs

Ski Erg calories

— Part B – For time:

15-12-9

Alternating dumbbell hang snatches 50/35 lbs

Row calories

Part C – For time:–

15-12-9

Burpee med ball cleans 20/14 lbs

Pushups

— Part D – For time:

50-40-30 Double unders

12-9-6 Wall walks

Part B

4 rounds for load and quality:

3 Turkish getups per arm

5 single arm Dumbbell overhead squats per side

7 double kettlebell sumo deadlift high pulls