Warm up
2 rounds:
5 yoga pushups
10 alternating empty BB overhead lunges
5 inch worms with pushups
10 jumping overhead squats
Snatch
Every 2 min for 6 rounds:
2 power snatches + 1 squat snatch
Start around 60% and build up to a challenging load throughout the 6 rounds
Conditioning
For time:
2 rounds of:
15 hang power snatches 95/65 lbs
10 toes-to-bar
50 double unders
then 2 rounds of:
15 toes-to-bar
10 hang power snatches 115/75 lbs
50 double unders
Time cap: 16 min
EVF360
Part A
15 min rotating through, for quality, aiming for 4-5 ronds:
10 per arm single DB high pulls
10 double DB front raises
10 plate V-ups
Part B
4 rounds for time:
24 wall balls 20/14 lbs
12 DB snatches, right arm 50/35 lbs
24 double unders
12 DB snatches, left arm 50/35 lbs
24 double unders
Time cap: 20 min