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
Snatch & Snatch Pulls
Part A - 3 sets of 3 floating power snatches - 1 inch off the floor
Part B - 3 sets of 3 snatch power jerks
Part C - 3 sets of 3 snatch high pulls at around 100% of 1RM
Note: Use the snatch power jerks to practice getting loads overhead heavier than your snatches as we will begin adding overhead squats in the second half of the 10-week cycle.
Conditioning
3 sets of 4 min AMRAP:
4 double DB box steps over 24/20 in, 50/35 lbs
6 toes to bars
8 devil cleans 50/35 lbs
-- rest 2 min between AMRAP, continue where you left off
EVF360
Part A
5 rounds for time:
500/400m row
10 double DB snatches 35/20 lbs
10 double DB thrusters 35/20 lbs
Time cap: 18 min
Part B
3 sets of 4 min AMRAP:
4 double DB box steps over 24/20 in, 50/35 lbs
6 toes to bars
8 devil cleans 50/35 lbs
-- rest 2 min between AMRAP, continue where you left off