Warm up
6 min AMRAP:
5 bootstrap squats
5 pronated snow angels
10 alternating plank extensions
10 alternating lunges with twist
Snatch
Part A - Hang Power Snatches
3x3 at 80% of your most recent 1RM snatch
Drop and reset between reps - From below the knee
Part B - Snatches
3 sets of [2 power snatches + 1 squat snatch] at 80% of your most recent 1RM snatch
Drop and reset between reps
Conditioning
5 rounds for time:
5 power snatches 115/80 ls
10 pullups
15 burpees over bar
Time cap: 14 min
EVF360
Part A
15 min to perform 3 rounds:
150 ft. double DBs overhead carry
10 alternating renegade rows
500m/400m row with strokes per min below 22
Note: Focus on strong pulls on the row, damper may be set on 7-8
Part B
For time:
20-18-16-14-12-10-8-6-4-2 alternating DB snatches 50/35 lbs
10-9-8-7-6-5-4-3-2-1 pullups
200m run after each round, including last
Time cap: 22 min