Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch
Every 2 min for 6 rounds:
2 power snatches + 2 hang squat snatches
Start around 60% and build up
Conditioning
15 min AMRAP with buy-in:
buy-in: 1 mile run (3 laps around the block)
Then, in the remaining time, AMRAP:
10 handstand pushups
10 deadlifts 75/55 lbs
10 hang power snatches 75/55 lbs
Goal: 5-6 rounds, with keeping each movement in 1 or 2 sets every round
EVF360
Part A
12 min alternating EMOM:
8 single KB overhead lunges per arm 24/16 kg (16 lunges total)
6 KB snatches per arm 24/16 kg
Part B
15 min AMRAP with buy-in:
buy-in: 1 mile run (3 laps around the block)
Then, in the remaining time, AMRAP:
10 pushups
10 single DB burpee deadlifts 50/35 lbs
10 single DB hang snatches 50/35 lbs
Goal: 5-6 rounds, with keeping each movement in 1 or 2 sets every round