Warm up
3 rounds:
5 pullups / ring rows
10 banded good mornings
5 behind the neck push presses
5 snatch high pulls
Snatch
5 sets of 3-position snatch complex at 50%
The 3-position snatch complex is: 1 hang snatch from above the knee + 1 hang snatch from below the knee + 1 snatch
Conditioning (20 min)
10 rounds of:
30 sec max cal row
90 sec rest
EVF360
Part A
4 sets for quality:
10 med ball cleans
10 double DB push presses
10 med ball overhead walking lunges
Part B
10 rounds of:
30 sec max cal row
90 sec rest