Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatches from 12" blocks
3x3 at 60% across
Drop and reset between reps
Snatches from 6" blocks
3x3 at 60% across
Drop and reset between reps
Note: stack up crash pads and add a playground mat for bar stability. Each pad is 6"".
Snatch any style, and focus on bar path and bar speed.
Core Strength Accessory
Zercher good mornings
3x8, beginning with 45-65 lbs load or less on the first set and focusing on controlled and sound movement.
Conditioning
For time:
2 rounds of:
12/10 cal row
4 power snatches 85/60 lbs
-- then 2 rounds of:
12/10 cal row
3 power snatches 105/75 lbs
-- then 2 rounds of:
12/10 cal row
2 power snatches 125/85 lbs
Time cap: 12 min
Note: All snatches should be touch and go. Adjust the load on the top weight to allow this and scale back the previous rounds accordingly.
EVF360
Part A
10 rounds for time:
3 double DB devil presses 50/35 lbs
5 double DB front squats 50/35 lbs
7 double DB deadlifts 50/35 lbs
Time cap: 16 min
Part B
18 min alternating EMOM:
15/12 cal ski (Cap 50 sec)
10 American KBS 32/24 kg + max burpees over the KB
Rest