Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Paused overhead squat
5x5 with 5 sec pause at the bottom.
Begin at around 70% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
3 sets per side of:
6 BB landmine rotations with press
50 ft. single arm KB bottom-up overhead carry
Conditioning
Every 2 min for 5 rounds:
15/12 cal row
10 hang power snatches 75/55 lbs
EVF360
Part A
5 sets of each movement, for load and quality:
2 KB Turkish getups per arm
8 squats with plate overhead raises
8 double DB Z-presses
20 sec superman hold with a PVC pipe in hands
Time cap: 20 min
Part B
Every 2 min for 5 rounds:
15/12 cal row
10 alternating DB hang power snatches 50/35 lbs
Part C
Accessory finisher - 3 sets of:
30 sec of plate truck driver
10 straight arm plate raises