Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Squat snatches
Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
4 at 60%
3at 70%
2 at 80%
4 at 65%
3at 75%
2 at 85%
Note: Drop and reset between reps.
Conditioning
Every 2 min for 2 rounds, with 30 sec rest between stations:
200m run + AMRAP pullups in remaining time
200m run + AMRAP pushups in remaining time
200m run + AMRAP air squats in remaining time
EVF360
Part A
5 rounds for load and quality:
10 plate overhead squats
10 unbroken alternating DB snatches AHAP
50 ft. double DB overhead carry
Part B
Every 2 min for 2 rounds, with 30 sec rest between stations:
200m run + AMRAP pullups in remaining time
200m run + AMRAP pushups in remaining time
200m run + AMRAP air squats in remaining time