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
4 at 65% of 1RM snatch
3 at 70% of 1RM snatch
2 at 75% of 1RM snatch
Part B - Power snatches (drop and reset between reps)
4 at 70% of 1RM snatch
3 at 75% of 1RM snatch
2 at 80% of 1RM snatch
-- then, part C, 4 min to work to a heavy power snatch (2-3 attempts)
Conditioning
12 min alternating EMOM:
15/12 cal row
10 burpees to plate
15 double KB deadlifts 32/24 kg
EVF360
Part A
Every 4 min for 5 rounds, perform for load and quality:
12/10 cal ski AFAP
50 ft. broad jumps
5 double DB hang snatches
20 alternating single leg V-ups
Part B
12 min alternating EMOM:
15/12 cal row
10 burpees to plate
15 double KB deadlifts 32/24 kg