Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch
Every 2 min for 6 rounds:
1 power snatch + 2 squat snatches
Start around 60% and build up to a challenging load throughout the 6 rounds
Conditioning
4 rounds of 3 min AMRAP, resting 90 sec between:
50 double unders
4 muscle ups
8 DB snatches, right arm 70/50 lbs
8 DB snatches, left arm 70/50 lbs
8 single DB overhead lunges 70/50 lbs [switch arm as desired]
Scaling: replace the muscle ups with 8 chest to bar pullups or ring rows. The load on the DB should be challenging. It is not intended for the sets of snatches to be unbroken.
Continue where you left off each time.
EVF360
Part A
In 20 min, perform 5 rounds of the following:
20 alternating double DB floor wipers
20 DB plank pull throughs
20 alternating DB renegade rows
10 cal ski AFAP
Part B
4 rounds of 3 min AMRAP, resting 90 sec between:
50 double unders
4 muscle ups
8 DB snatches, right arm 70/50 lbs
8 DB snatches, left arm 70/50 lbs
8 single DB overhead lunges 70/50 lbs [switch arm as desired]
Scaling: replace the muscle ups with 8 chest to bar pullups or ring rows. The load on the DB should be challenging. It is not intended for the sets of snatches to be unbroken.
Continue where you left off each time.