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
2 at 72.5%
2 at 77.5%
2 at 80%
Part B - Squat snatches
3x2 at 85%
Note: reference weights is estimated full snatch 1RM.
Conditioning
10 min AMReps:
Buy-in: 10-20-30 reps of:
Sumo deadlift high pulls 105/75 lbs
Burpees over the bar
-- Then, in the remaining time:
Max reps wall walks
EVF360
Part A
21 min AMRAP:
21/16 cal row
18 alternating DB snatches 50/35 lbs
15 situps
12 alternating dumbbell goblet rear lunges 50/35 lbs
Part B
10 min AMReps:
Buy-in: 10-20-30 reps of:
American KBS 32/24 kg
Burpees
-- Then, in the remaining time:
Max reps wall walks