Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Box squats
3 sets of 5 at 60-70% of your back squat 1RM
Conditioning
16 min alternating EMOM:
1 round of "snatch DT" 75/55 lbs
10 handstand push-ups
15 double DB deadlifts 50/35 lbs
Rest
1 round of "snatch DT": 12 deadlifts, 9 hang power snatches, 6 overhead squats
EVF360
Part A
16 min to perform 3-4 rounds for load and quality:
30 sec per side single leg wall sit
10 double DB front rack tempo squats - tempo 33X1
10 double KB Russian swings
Note: tempo is 3 sec down, 3 sec pause at the bottom, fast up, 1 sec at full extension.
Part B
For time:
Run 800m
40 alternating dumbbell snatches 50/35 lbs
20 burpees
10/side single dumbbell shoulder to overheads 50/35 lbs
20 burpees
40 alternating dumbbell snatches 50/35 lbs
Run 800m
Time cap: 21 min