Warm up
3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls
Snatch
Part A - Snatch
4x2 at 85% across
Drop and reset between reps
Part B - 4 min EMOM:
3 touch-n-go snaches at 65%
Conditioning
5 rounds for time:
40 double unders
20 American KBS 24/16 kg
10 toes to bars
Time cap: 15 min
EVF360
Part A
18 min alternating EMOM:
12 alternating DB snatches 50/35 lbs
8 alterning DB renegade rows 50/35 lbs
12/10 cal row
Max plank hold
12/10 cal ski
Max dead hang from rig
Part B
5 rounds for time:
40 double unders
20 American KBS 24/16 kg
10 toes to bars
Time cap: 15 min