Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
Part A - In 8 min, build to a moderate weight over 4 sets of the following complex with good mechanics:
1 power snatch + 2 overhead squats
Part B - Every 2 min for 4 rounds:
Snatch 4x2 at 80% across
Drop and reset between reps
Conditioning
11 min AMRAP:
9 pullups
6 power snatches 95/65 lbs
Note: The pullups should be mostly unbroken, no more than 2 sets each round. The goal is to maintain a round every 90 sec or less.
Core Strength Accessory
3 rounds, not for time:
15 plate situps
10 barbell ab rollouts
30 second plank hold
EVF360
Part A
25 min AMRAP:
400m run
20 alternating DB snatches 50/35 lbs
15 box jumps 24/20 in
10 pullups
5 V-ups
Part B
12 min alternating EMOM:
10 med ball cleans
20 med ball Russian twists
10 med ball situps