Warm up
3 rounds:
10 A-frame toe touches
5 PVC cuban presses
5 empty barbell hang power snatches
Snatch
Part A - Snatch (10 min)
5x1 at 90%-95% (not a max)
Part B - Tempo snatches (8 min)
3x2 at 75% with 3 sec tempo ascent from ground to above the knee
Conditioning
10 rounds for time:
10/8 cal row
5 power snatches 135/95 lbs
Time cap: 16 min
EVF360
Part A
12 min alternating EMOM:
12/10 cal ski
12 plate ground to overheads 45/25 lbs
24 alternating single leg V-ups
Part B
5 rounds for time:
250/200m row
8 double DB snatches 50/35 lbs
250/200m row
8 double DB hang clean and jerks 50/35 lbs
Time cap: 20 min