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 Skills
Part A - 3 sets of 3 paused muscle snatches - 1 sec pause above the knee
Part B - 5 sets of 3 paused power snatches - 1 sec pause above the knee
Part C - 3 sets of 3 drop snatches
Conditioning
For time:
50 double unders
20 pullups
7 snatches 135/95 lbs
50 double unders
15 chest to bar pullups
7 snatches 135/95 lbs
50 double unders
10 bar muscle ups
7 snatches 135/95 lbs
Time cap: 12 min
Note: the barbell load should be around 60% of 1RM, allowing for quick singles
EVF360
Part A
4 rounds for quality and load:
5 half kneeling single arm KB bottom up presses per side
30 sec double KB overhead march
40 ft. broad jumps in as few jumps as possible
5 single DB overhead squats per arm
30 sec handstand hold / plank hold
Part B
3 rounds for time:
50 double unders
20 pullups
10 double DB snatches 50/35 lbs
Time cap: 12 min