Warm up
2 min cardio of choice, then 3 rounds of:
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 overhead squats
Snatch Work
6 min EMOM:
1 snatch + 1 snatch balance (from the round)
-- rest 1 min, then
6 min EMOM:
1 power snatch + 1 overhead squat
Note: keep the load below 60% of 1RM
Conditioning
18 min AMRAP:
100 ft. double KB farmer's carry 24/16 kg
10/8 cal row
5 bar muscle ups
5 handstand pushups
Note: scale the bar muscle ups to 10 chest to bar pullups or 15 ring rows. Handstand pushups shoudl be scaled with pike pushups as primary option.
EVF360
Part A
12 min to perform 3-4 rounds of:
10 alternating DB floor wipers
10 supermen with 1 sec pause
10 double KB snatches
5 per arm single KB overhead squat
Part B
18 min AMRAP:
100 ft. double KB farmer's carry 24/16 kg
10/8 cal row
5 bar muscle ups
5 handstand pushups
Note: scale the bar muscle ups to 10 chest to bar pullups or 15 ring rows. Handstand pushups shoudl be scaled with pike pushups as primary option.