Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
20 min to find a new 1RM snatch
Suggested warm-up:
Build up with singles, with the following increments:
Starting at around 50%
60%, 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, attempt 1RM
Conditioning
12 min AMRAP:
8 hang power snatches 75/55 lbs
8 toes to bars
48 double unders
EVF360
Part A
20 min alternating EMOM:
8/side half kneeling single arm DB presses AHAP
50 ft. single DB overhead walking lunges, right arm
40 alternating plank shoulder taps
30 sec max cal row
50 ft. single DB overhead walking lunges, left arm
Part B
12 min AMRAP:
8 single DB alternating hang power snatches 50/35 lbs
8 toes to bars
48 double unders