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 75%+ of snatch 1RM
Rep scheme: first 3 sets with 4 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 90%+ of 1RM
Rep scheme: first 3 sets with a single rep, last set with max effort at the top load from the previous 3 sets
Conditioning
3 min AMReps:
200m run
15 burpees over the bar
Max snatches in the remaining time 95/65 lbs
-- rest 2 min
3 min AMReps:
200m run
12 burpees over the bar
Max snatches in the remaining time 135/95 lbs
-- rest 2 min
3 min AMReps:
200m run
9 burpees over the bar
Max snatches in the remaining time 155/105 lbs
Scaling: Adjust the load on the bar to 40%, 60% and 70% of snatch 1RM
EVF360
Part A
For 4 rounds (16 min), rotating through station as 40 sec work, 20 sec rest/transition, for max reps:
Single KB snatches 24/16 kg
KB Turkish situps per side (alternate arm each round, 2 on right, 2 on left)
Cal ski
Burpees
Part B
20 min alternating EMOM:
20 ab-mat situps
10 alternating single DB overhead lunges 50/35 lbs (2 rounds on each arm)
10 box jumps 24/20 in
5 devil presses 50/35 lbs
200m run