Warm up

3 rounds:

100 ft. bear crawl

5/side dumbbell windmills

5/side single arm dumbbell overhead squats

Olympic lifting – Snatch

Snatch Balance – 5×5 increasing

Use last week’s weight from the snatch grip push presses to gauge where to start. Stay at moderate weight, focusing on drop speed and depth

Then,

Paused snatches: 3×3, with 2 seconds pause below the knee. Reset between each rep.

General Physical Preparedness

5 min AMRAP:

10 KB goblet lunges 24/16 kg

10 KB snatches 24/16 kg

10 jumps all the way over the box 24/20 in

— rest 2’30”

Continue where you left off for 4 min AMRAP

— rest 2’00”

Continue where you left off for 3 min AMRAP

Note: yes, clear the box! Get a smaller/shorter box if needed, or jump over an object/stack of drop pads.

EVF360

Part A

Every 4 minutes for 4 rounds, each round for time:

400m run

10 single dumbbell deadlifts 50/35 lbs (5/side)

10 single dumbbell shoulder to overhead 50/35 lbs (5/side)

Part B

5 min AMRAP:

10 KB goblet lunges 24/16 kg

10 KB snatches 24/16 kg

10 jumps all the way over the box 24/20 in

— rest 2’30”

Continue where you left off for 4 min AMRAP

— rest 2’00”

Continue where you left off for 3 min AMRAP

Note: yes, clear the box! Get a smaller/shorter box if needed, or jump over an object/stack of drop pads.