Warm up
2 rounds
10 PVC passthroughs
10 PVC sotts presses
5/side KB windmills
10 jumping PVC overhead squats
Touch-n-Go Snatches
Warm-up to a snatch at 70%, then perform 3 drop sets of:
2 TnG snatches at 70%
2 TnG snatches at 65%
2 TnG snatches at 60%
-- rest ~2 min between drop sets
Note: one drop set includes 6 reps: 2 at 70%, 2 at 65%. 2 at 60%. 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
Buy-in:
1,000m Run (2 laps around the block)
then:
10-9-8-...-2-1 alternating DB snatches 50/35 lbs
1-2-3-...-9-10 toes-to-bar
Time cap: 18 min
EVF360
Part A
16 min alternating EMOM:
5 weighted pull ups / light band strict pull up
45 sec plank hold
8 single DB snatch, right arm, followed by 8 single DB snatch, left arm
5 per side DB/KB Turkish situps
Part B
Buy-in:
1,000m Run (2 laps around the block)
then:
10-9-8-...-2-1 alternating DB snatches 50/35 lbs
1-2-3-...-9-10 toes-to-bar
Time cap: 18 min