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
Part A - Power snatches
3 at 67.5%
3 at 72.5%
3 at 77.5%
Part B - Squat snatches
3x2 at 82%-85%
Note: reference weights is estimated full snatch 1RM.
Conditioning
For time:
45/36 cal row
30 lateral burpees over the bar
15 squat snatches 135/95 lbs
45/36 cal row
30 lateral burpees over the bar
15 squat snatches 155/105 lbs
Time cap: 19 min
Note: Adjust the load to no more than 60% a 70% of your estimated snatch 1RM. The snatches are intended to be fast singles, i.e. one rep every ~10 sec.
Row and burpees should take 5 min or less each round, adjust the reps accordingly.
EVF360
Part A
16 min alternating EMOM:
12 alternating DB snatches AHAP
3 wall walks
12 plate ground to overheads
30 bicycle crunches
Part B
3 rounds of 5 min AMRAP, 2 min rest between:
12/10 cal row
6 burpees
6 DB snatches, right arm 50/35 lbs
6 burpees
6 DB snatches, left arm 50/35 lbs
-- pick up where you left off