Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats
Snatch Complex
Every 2 min for 3 rounds:
3 hang snatches + 2 snatch balances + 1 overhead squat
-- then, every 2 min for 3 rounds:
2 snatches + 2 hang snatches
-- then, every 2 min for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
Note: Begin around 50% of your 1RM snatch and build up throughout.
Conditioning
For time:
12-9-6 reps of:
Wall walks
Cal row
Box jumps 24/20 in
Time cap: 11 min
EVF360
Part A
Every 2 min for 10 rounds:
10 plate ground to overheads 35/25 lbs
Max distance row in the remaining of the 2 min interval
Score: total accumulated rowing distance.
Part B
For time:
12-9-6 reps of:
Wall walks
Cal row
Box jumps 24/20 in
Time cap: 11 min