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
12 min to find a heavy snatch complex
1 power snatch + 1 squat snatch + 1 overhead squat
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
Compare to Sunday October 26th
EVF360
Part A
4 rounds for max reps, 1 min per station, alternating between:
Box jumps 24/20 in
45 sec of max calories ski
American KBS 24/16 kg
Rest
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
Compare to Sunday October 26th