Warm up
2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances
Overhead Squats
Every 3 min for 4 sets:
X overhead squats at 70%+ of snatch 1RM
Rep scheme: first 3 sets with 5 reps, last set with max effort at the top load from the previous 3 sets
Front Squats
Every 2 min for 4 rounds:
X front squats at 80%+ of 1RM
Rep scheme: first 3 sets with 2 reps, last set with max effort at the top load from the previous 3 sets
Conditioning
4 rounds for max reps, 2 min AMReps:
45 double unders
12 toes to bars
Max alternating DB snatches in the remaining time 50/35 lbs
-- rest 1 min between rounds
EVF360
Part A
4 rounds for quality and load:
50 ft per side single KB banded overhead carry AHAP
10 double KB front squats
5 KB Turkish situps per side
30 sec plate truck driver
Part B
4 rounds for max reps, 2 min AMReps:
45 double unders
12 toes to bars
Max alternating DB snatches in the remaining time 50/35 lbs
-- rest 1 min between rounds