Warm up
400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches
Snatch
Part A (8 min)
Snatch balance - 3x3 working to a challenging set in 3 attempts
Part B (10 min)
5 sets of:
1 high hang squat snatch (mid thighs) + 1 hang squat snatch from above the knee + 1 low hang squat snatch from below the knee
Conditioning
Every 4 min, for 4 rounds, each for time:
18 KB snatches 24/16 kg (switch arms as desired)
15/12 cal row
9 plate V-ups 15/10 lbs
3 wall walks
Note: you should get 30-40 sec of rest each round, cut the reps on the KB snatches by 2-4 if not, and cap the row to 1 min.
EVF360
Part A
5 rounds for load and quality:
100 ft. double DB overhead carries (start light)
20 alternating KB gorilla rows
5 per arm single DB bent over row (bench or box supported)
20 sec per side Copenhagen plank hold
Part B
Every 4 min, for 4 rounds, each for time:
18 KB snatches 24/16 kg (switch arms as desired)
15/12 cal row
9 plate V-ups 15/10 lbs
3 wall walks
Note: you should get 30-40 sec of rest each round, cut the reps on the KB snatches by 2-4 if not, and cap the row to 1 min.