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:
3 at 75%
2 at 82.5%
1 at 87.5%
3 at 82.5%
2 at 87.55%
1 at 92%+
Note: Drop and reset between reps. Aim for just under your 1RM on the last rep.
Conditioning
7 rounds for time:
7 overhead squats 115/80 lbs
14 handstand pushups
Time cap: 18 min
EVF360
Part A
16 min alternating EMOM:
10 plate ground to overheads 45/25 lbs
10 ab-mat situps
10 alternating DB snatches
10/8 cal ski
Part B
8 rounds for time:
8 single DB overhead lunge steps 50/35 lbs
8 pushups
8/6 cal row
Time cap: 18 min