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:
3 snatch balances, increasing
-- rest 1 min, then
4 min EMOM:
1 snatch
Starting at 80% and building.
Conditioning
4 rounds for time:
25/20 cal row
12 sumo deadlift high pulls 115/80 lbs
80 ft. double DB farmer's carry
Time cap: 15 min
EVF360
Part A
16 min alternating EMOM:
6 double DB snatches AHAP
12/10 cal ski
6 burpee box jumps 30/24 in
12 med ball slams 20/14 lbs
Note: med balls should only be slammed on crash pads, not directly to the ground. Box jumps are intended to be higher than usual
Part B
4 rounds for time:
25/20 cal row
15 double KBS 20/12 kg
80 ft. double DB farmer's carry
Time cap: 15 min