Warm up
3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS
Sumo Deadlift
5x4, building to a challenging set for the day
-- after each set of deadlift, perform a max distance attempt in 3 broad jumps.
Conditioning
10 min AMRAP ladder:
1-2-3-4... muscle ups
2-4-6-8... snatches 135/95 lbs
2-4-6-8... burpees over the bar
Scaling:
The load should not exceed 70% of snatch 1RM, and allow to cycle quick singles. Power or squat snatches as desired.
Muscle ups should be scaled to 2x chest to bar pull ups or 3x regular pullups/ ring rows
EVF360
Part A
20 min alternating EMOM:
50 ft. broad jumps
15 double DB deadlifts AHAP
10/8 cal ski
20 alternating DB plank pull throughs
10 alternating KB goblet hold box step ups
Part B
3 sets of 4 min AMRAP ladder, with 2 min rest between each AMRAP:
Starting at 2 reps and increasing by 2 reps each round:
Pullup
Alternating single DB snatches 50/35 lbs
Burpees
-- restart the AMRAP at 2 each time