Warm up
400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses
Snatch Work
Every 2 min for 5 rounds:
5 snatch balances, increasing
-- rest 1 min, then
Every 90 sec for 3 rounds:
2 snatches
Starting at 75% and building. Reps do not need to be touch and go
Conditioning
For time:
21-18-15-12-9 reps of:
Cal Machine (Row or Ski)
Single KB snatches 24/16 kg
Time cap: 13 min
EVF360
Part A
4 rounds of 40 sec work, 20 sec rest, for max reps, rotating every minute through the following 5 stations:
S1: Burpees to plate
S2: Single arm devil presses 50/35 lbs
S3: Ski calories
S4: Plate ground to overheads 35/25 lbs
S5: broad jumps for distance (25ft. = 1 rep)
Part B
For time:
21-18-15-12-9 reps of:
Cal Machine (Row or Ski)
Single KB snatches 24/16 kg
Time cap: 13 min