Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
5 no pushup burpees
Paused overhead squat
5x3 with 5 sec pause at the bottom.
Begin at around 80-85% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
3 sets each side of 10 half kneeling barbell landmine presses (contralateral)
Conditioning
Every 3 min for 5 rounds:
20 sumo deadlift high pulls 75/55 lbs
15 burpees over bar
Max overhead hold in the remaining time of each interval
Score: total time accumulated overhead
EVF360
Part A
5 rounds for load and quality:
5 per arm single DB overhead squats
10 alternating pistol squats to box
6 double DB Z-presses (increase from last week
Time cap: 20 min
Note: practice single "object" overhead squat. Use a 2.5 or 5 lbs plate to prioritize form and range of motion and scale up progressively
Part B
Every 3 min for 5 rounds:
20 alternating single DB snatches 50/35 lbs
15 burpees over the DB
Max single DB overhead hold in the remaining time of each interval, switching arm as desired.
Score: total time accumulated overhead