Warm up
3 rounds:
10 cal machine (ski/row/bike)
10 wall facing squats
10 alternating deadbugs
Snatch
Every 2 min for 6 rounds:
2 power snatches + 1 hang squat snatch
Start around 60% and build up, aiming to finish heavier than last week
Conditioning
5 rounds of 2 min AMReps, with 2 min rest between rounds:
20 double DB box step overs 24/20 in, 50/35 lbs
Max wall balls in remaining time 20/14 lbs
The goal is to finish the steps over in about 1 min. Scale the weight on the DB accordingly to allow you to move efficiently and get to the wall ball with 45-50 sec left each interval
EVF360
Part A
3 rounds for time
5 pushups
10 ring rows
15 box jumps
20 air squats
25 situps
Time cap: 15 min
Part B
5 rounds of 2 min AMReps, with 2 min rest between rounds:
20 double DB box step overs 24/20 in, 50/35 lbs
Max wall balls in remaining time 20/14 lbs
The goal is to finish the steps over in about 1 min. Scale the weight on the DB accordingly to allow you to move efficiently and get to the wall ball with 45-50 sec left each interval