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
Perform the following sets, drop and reset between doubles:
2 at 75% of 1RM snatch
1 at 80% of 1RM snatch
2 at 80% of 1RM snatch
1 at 82.5% of 1RM snatch
2 at 82.5% of 1RM snatch
1 at 87.55% of 1RM snatch
2 at 85% of 1RM snatch
1 at 90% of 1RM snatch
1 at 90%+ of 1RM snatch
Conditioning
4 rounds of 3 min AMRAP, 1 min rest between:
3 burpees
6 alternating DB snatches 50/35 lbs
9 pushups
** Continue where you left off
EVF360
Part A
16 min alternating EMOM:
4 Turkish situps (2 per side)
6/arm KB snatches
12/10 cal ski
Rest
Part B
3x5min AMRAP, rest 2 min between rounds:
8/6 cal row
8 pushups
8 alternating DB snatches 50/35 lbs
8 situps
** continue where you left off each round