Warm up
2 rounds:
5/side KB halo
5/side KB sots press
5/side KB thrusters
5 gorilla jumps
Snatch
Part A - Snatch (15 min)
4x2 at 90% across
Drop and reset between reps
Part B - 4 min EMOM:
2 touch-n-go snatches at 70%
Conditioning
For time:
5 power snatches 155/105 lbs
20 double DB push jerks 50/35 lbs
30/24 cal row
20 double DB push jerks 50/35 lbs
5 power snatches 155/105 lbs
Time cap: 9 min
Scaling: Adjust the load to allow to cycle single reps reasonably quickly
EVF360
Part A
12 min alternating EMOM:
10 lateral med ball slams 20/14 lbs
20 med ball skater steps
5 med ball broad jumps
Note: Only throw the med balls onto a crash pad. Set up one crash pad on each side. This will prevent noise and avoid damaging the balls.
Part B
Every 7 min for 2 rounds, each for time:
10 KB snatches, right arm 24/16kg
10 KB shoulder to overheads, right arm 24/16kg
20/16 cal row
10 KB snatches, left arm 24/16kg
10 KB shoulder to overheads, left arm 24/16kg
20/16 cal row