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
Snatches
Every 90 sec for 10 rounds:
1 rep of the 3-position power snatch complex
3-position power snatch = hang power snatch from above the knee + 1 hang power snatch from below the know + 1 power snatch
Note: apply the practice from the past few weeks and maintain good balance, good bar path close to the body, and proper pull finish.
Conditioning
12 min AMRAP:
14 sumo deadlift high pulls 95/65 lbs .
10 lateral burpees over bar
6 pullups
2 wall walks
Goal: 4+ rounds
EVF360
Part A
Every 4 min for 5 rounds:
40 ft. broad jumps (1 length)
20 plate ground to overhead 45/25 lbs
10 plate overhead lunges45/25 lbs
20 plate Russian twists 42/25 lbs
Part B
12 min AMRAP:
14 alternating DB snatches 50/35 lbs .
10 lateral burpees over DB
6 pullups
2 wall walks
Goal: 4+ rounds