Warm up

2 rounds:

5/side dumbbell suitcase deadlift

10 alternating single arm dumbbell high pulls

5/arm dumbbell Z-presses

10 squat thrusts

Olympic lifting – Snatch

Behind the neck push presses – 5×3 increasing

Then,

Tempo snatch pulls: 5×3, with 50X0, at 75% of 1 RM

General Physical Preparedness

8 min AMReps:

4 rounds of:

8 toes to bar

16 wall balls 20/14 lbs

Then AMReps double unders in remaining time

EVF360

Part A

For time:

60 double kettlebells push presses 24/16 kg

50 double kettlebells Russian swings 24/16 kg

40 burpees

30 handstand pushups

200m double KB farmers carry 24/16 kg (8 full lengths of the room)

10 double KB front squats 24/16 kg

Part B

8 min AMReps:

4 rounds of:

8 toes to bar or 10 V-ups

16 wall balls 20/14 lbs

Then AMReps double unders in remaining time