Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
20 min to find a new 1RM snatch
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Deadlifts 205/145 lbs
** 200m run after each round, including last
Time cap: 14 min
EVF360
Part A
20 min alternating EMOM (4 rounds):
12 double KB bent over rows
12 seated DB Arnold presses
12 (weighted) strict hanging knee raises
12 wall balls
4 wall walks
Part B
For time:
21-15-9
Alternating single arm DB devil presses 50/35 lbs
Double dumbbells deadlifts 50/35 lbs
** 200m run after each round, including last
Time cap: 13 min