Warm up
3 rounds:
Row/ski 200m
5 KB windmills per side
5/arm single arm KB overhead squats
Touch-n-Go Snatches
Warm-up to a snatch at 70%, then perform 3 drop sets of:
1 snatch at 80%
2 TnG snatches at 75%
3 TnG snatches at 70%
-- rest ~2 min between drop sets
Note: one drop set includes 6 reps: 1 at 80%, 2 at 75%. 3 at 70%. You may partner up with one or two athletes and share your bars. If a pair, your partner may change the weight the load to minimize time wasted in the middle of a drop set. Alternate work/rest between athletes as the drop set should take less than 2 min.
Conditioning
5 min AMRAP, with buy-in:
Buy-in: 400m run, then in the remaining time, AMRAP:
5 power snatches 95/65 lbs
5 handstand pushups
-- rest 3 min
5 min AMRAP, with buy-in:
Buy-in: 400m run, then in the remaining time, AMRAP:
3 power snatches 135/95 lbs
7 handstand pushups
EVF360
Part A
12 min alternating EMOM:
8 pull ups
40 sec plank hold or handstand hold
12 alternating KB gorilla rows 24/16 kg
Part B
For max distance and max rep on a 18 min running clock:
3 min rowing
3 min handstand push ups
3 min alternating DB snatches 50/35 lbs
2 min rowing
2 min handstand push ups
2 min alternating DB snatches 50/35 lbs
1 min rowing
1 min handstand push ups
1 min alternating DB snatches 50/35 lbs