Warm up
3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls
Snatches from above the knee
3x3 at 70% across
Snatches from below the knee
3x3 at 70% across
Core Strength Accessory
3 sets of 5 tempo dragonflies - 5 sec tempo down
Conditioning
Every 3 min, for time**:
25/18 cal row
15 toes to bars
Max reps snatches 135/95 lbs
-- rest 1 min after each round
** until 30 snatches are completed
Time cap: 19 min (5 rounds)
Scaling: You should have about 1 min to snatch every time. The toes to bars should be done in 3 sets or less each round. Adjust the volume accordingly
EVF360
Part A
4 stations, perform a full "Tabata" at each station before moving on to the next, with 1 min rest between "Tabata""
Station 1: Alternating DB snatches 50/35 lbs
Station 2: Ski erg calories
Station 3: Dumbbell floor presses 50/35 lbs
Station 4: Alternating single leg V-ups
"Tabata": = 8 rounds of 20 sec work, 10 sec rest (4 min total)
Part B
Every 90 sec for 5 rounds, perform:
10 double KB death march steps
8 double KB bent over row
Immediately followed by every 90 sec for 5 rounds:
16 alternating single DB hang snatches 50/35 lbs
8 med ball slams 20/14 lbs