Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps - From above the knee
Part B - Power Snatches
3x3 at 75% of your most recent 1RM snatch
Drop and reset between reps
Conditioning Benchmark
Every 4 min for 3 rounds, each for time:
18/15 cal row
9 wall walks
Max snatches in the remaining time 135/95 lbs
-- Rest 2 min between rounds
This workout will be retested at the end of the 6 weeks cycle
EVF360
Part A
Every 4 min for 4 rounds:
2 DB manmakers 50/35 lbs
4 double DB burpee deadlifts 50/35 lbs
60 double unders
8 double DB push presses 50/35 lbs
10 burpees
Part B
Every 4 min for 3 rounds, each for time:
18/15 cal row
9 wall walks
Max box jumps in the remaining time 24/20 in
-- Rest 2 min between rounds