Warm up
3 rounds of:
200m row/ski
10 PVC passthroughs
3 strict hang snatch high pulls
3 strict hang muscle snatches
3 power snatches
Power Snatch Waves
Part A - Touch-n-go power snatches
3 at 70% of 1RM snatch
2 at 75% of 1RM snatch
2 at 77.5% of 1RM snatch
Part B - Power snatches (drop and reset between reps)
3 at 75% of 1RM snatch
2 at 80% of 1RM snatch
2 at 85% of 1RM snatch
-- then, part C, 4 min to attempt a heavy power snatch (2-3 attempts)
Conditioning
3 sets of 4 min AMRAP, with 2 min rest in between:
-- AMRAP 1:
15/12 cal row
30 double unders
30 alternating DB snatches 50/35 lbs
-- AMRAP 2:
15/12 cal row
60 double unders
20 alternating DB snatches 50/35 lbs
-- AMRAP 3:
15/12 cal row
90 double unders
10 alternating DB snatches 50/35 lbs
EVF360
Part A
8 rounds of 2 min AMReps, 30 sec rest between each round
200m run
5 burpees to plate
Max plate ground to overheads in the remaining time 35/25 lbs
Part B
3 sets of 4 min AMRAP, with 2 min rest in between:
-- AMRAP 1:
15/12 cal row
30 double unders
30 alternating DB snatches 50/35 lbs
-- AMRAP 2:
15/12 cal row
60 double unders
20 alternating DB snatches 50/35 lbs
-- AMRAP 3:
15/12 cal row
90 double unders
10 alternating DB snatches 50/35 lbs