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 & Snatch Pulls
Part A - 3 sets of 3 muscle snatches
Part B - 5 sets of 3 power snatches from 12" blocks (Above the knee)
Part C - 3 sets of 3 snatch balances
Conditioning
For time:
24 ring dips
16 alternating single DB "devil deadlifts" 50/35 lbs
24 burpees over the DB
16 alternating single DB devil presses 50/35 lbs
24 burpees over the DB
16 alternating single DB "devil clusters" 50/35 lbs
24 ring dips
Time cap: 14 min
Scaling: Adjust the ring dips to band assisted ring dips, box dips or pushups
Note: devil deadlifts and clusters are one burpee followed by the DB movement stated, deadlift of cluster.
EVF360
Part A
4 min EMOM: 10 plate ground to overheads 45/35 lbs
straight into, 4 min EMOM: 12 alternating leg single DB overhead lunges 50/35 lbs
straight into, 4 min EMOM: 12/10 cal row
straight into, 4 min EMOM: 10 weighted situps
straight into, 4 min EMOM: 12/10 cal ski
Note: Move quickly between the stations as there is no built in rest
Part B
For time:
24 ring dips
16 alternating single DB "devil deadlifts" 50/35 lbs
24 burpees over the DB
16 alternating single DB devil presses 50/35 lbs
24 burpees over the DB
16 alternating single DB "devil clusters" 50/35 lbs
24 ring dips
Time cap: 14 min
Scaling: Adjust the ring dips to band assisted ring dips, box dips or pushups
Note: devil deadlifts and clusters are one burpee followed by the DB movement stated, deadlift of cluster.