Warm up
400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses
Snatch Work
3 min EMOM: 5 behind the neck presses, increasing
-- rest 1 min, then
Every 90 sec for 3 rounds:
5 snatch balances, increasing
-- rest 1 min, then
Every 90 sec for 3 rounds:
3 snatches
Starting at 70% and building. Reps do not need to be touch and go
Conditioning Benchmark
2025 Service Cup Workout 3
6 rounds for time:
8 double DB box steps over 50/35 lbs, 20 in
12 alternating DB snatches 50/35 lbs
48 double unders
Time cap: 17 min
EVF360
Part A
Tabata Plate Russian twists
-- rest 1 min
Tabata plate ground to overheads
-- rest 1 min
Tabata plate overhead lunges
Part B
2025 Service Cup Workout 3
6 rounds for time:
8 double DB box steps over 50/35 lbs, 20 in
12 alternating DB snatches 50/35 lbs
48 double unders
Time cap: 17 min