Workout of the day – Friday August 1st

Matt
Thursday, July 31, 2025 - 20:00

Warm up

3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches

Snatch

Part A - In 8 min, build to a moderate weight over 4 sets of the following complex with good mechanics:
1 power snatch + 2 overhead squats

Part B - Every 2 min for 4 rounds:
Snatch 4x2 at 80% across
Drop and reset between reps

Conditioning

11 min AMRAP:
9 pullups
6 power snatches 95/65 lbs

Note: The pullups should be mostly unbroken, no more than 2 sets each round. The goal is to maintain a round every 90 sec or less.

Core Strength Accessory

3 rounds, not for time:
15 plate situps
10 barbell ab rollouts
30 second plank hold

EVF360

Part A

25 min AMRAP:
400m run
20 alternating DB snatches 50/35 lbs
15 box jumps 24/20 in
10 pullups
5 V-ups

Part B

12 min alternating EMOM:
10 med ball cleans
20 med ball Russian twists
10 med ball situps