Warm up
2 rounds:
2 wall walks
5 empty barbell hang snatch high pulls
5 behind the neck snatch grip push presses
10 plate truck drivers
Snatch
4 min EMOM: 1 squat snatch at 70%
-- rest 1 min
4 min EMOM: 1 squat snatch at 75%
-- rest 1 min
4 min EMOM: 1 squat snatch at 80%
Conditioning
2 rounds for time:
400m run
30 laternal burpees over the bar
20/16 cal row
10 snatches 95/65 lbs
Time cap: 16 min
EVF360
Part A
18 min to perform 4-5 rounds of:
20 plate overhead march steps
20 plate Russian twists
2 Turksih getups per side
20 alternating single DB overhead lunges (switch arm as desired)
Part B
2 rounds for time:
400m run
30 laternal burpees over the bar
20/16 cal row
10 double KB snatches 16/12 kg
Time cap: 16 min