Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats
Snatch Complex
Every 2 min for 3 rounds:
3 hang snatches + 1 snatch balance + 2 overhead squats
-- then, every 2 min for 3 rounds:
2 snatches + 2 hang snatches + 1 overhead squat
-- then, every 2 min for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
Note: Begin around 50% of your 1RM snatch and build up throughout.
Conditioning
"2-2-2-3 intervals" - 4 AMReps intervals, the first 3 intervals being 2 min long, and the 4th interval 3min. Rest 1 min between intervals:
15/12 cal row
10 handstand pushups
Max alternating DB snatches in the remaining time of the interval 50/35 lbs
EVF360
Part A
4 rounds for time:
40 overhead plate lunge steps 25/15 lbs
30 situps
20 box jumps 24/20 in
10 burpee broad jumps
Time cap: 20 min
Note: for the burpee broad jumps, jump back and forth between 2 lines.
Part B
"2-2-2-3 intervals" - 4 AMReps intervals, the first 3 intervals being 2 min long, and the 4th interval 3min. Rest 1 min between intervals:
15/12 cal row
10 handstand pushups
Max alternating DB snatches in the remaining time of the interval 50/35 lbs