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
Every 90 sec for 10 rounds (15 min):
2 snatches
Note: perform each double between 70-80%
Conditioning
For time:
40 double unders
24 hang snatches 95/65 lbs
60 double unders
18 hang snatches 115/80 lbs
80 double unders
12 hang snatches 135/95 lbs
Time cap: 15 min
EVF360
Part A
15 min AMRAP:
30 double unders
6 KB snatches 24/16 kg, right arm
6 KB snatches 24/16 kg, left arm
12/9 cal row
Part B
4 min AMRAP:
2-4-6-...
Alternating DB renegade rows 50/35 lbs
Box jumps 30/24 in
-- rest 2 min
4 min AMRAP:
2-4-6-...
Double DB deadlifts 50/35 lbs
Box jumps 30/24 in
-- rest 2 min
4 min AMRAP:
2-4-6-...
Double DB power cleans 50/35 lbs
Box jumps 30/24 in
** Reps increase by 2 each round. Restart at 2 for each AMRAP. Aim for a higher box than you typically use.