Warm up
3 rounds (7 min max)
10 band pullaparts
10 band passthroughs
10 wall facing squats
5 bent over plate Y raises
Paused overhead squat
5x4 with 5 sec pause at the bottom.
Begin at around 75% of your snatch and build up to a challenging set for the day
Unilateral Overhead Strength Accessory
4 rounds per side of 50 ft single KB banded overhead carry AHAP
Conditioning
Every 2 min for 5 rounds, each for max reps:
200m run
Max reps of snatch complex in remaining time: 1 snatch + 1 overhead squat 155/105 lbs
-- rest 1 min between each round
Note: Scale to 75% of 1RM snatch
EVF360
Part A
5 rounds for load and quality:
10 dumbbell Yates row
1 Turkish getups per side - increase from last week
10/ arm single KB overhead box step ups (light - alternate legs each step)
8 double DB Z-presses
Time cap: 20 min
Part B
Every 2 min for 5 rounds, each for max reps:
200m run
Max reps double DB devil presses in remaining time 50/35 lbs
-- rest 1 min beween each round