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 + 3 overhead squats
-- then, every 2 min for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
-- then, every 2 min for 3 rounds:
1 snatch + 1 hang snatch + 1 overhead squat
Note: Begin around 50% of your 1RM snatch and build up throughout.
Conditioning
5 rounds for time:
9 hang power snatches 75/55 lbs
9 overhead squats 75/55 lbs
9 ring dips
Time cap: 11 min
Goal: <8min
Note, scale the ring dips to box/bench dips, or pushups with hands on dumbbell handles. If you struggle to get a full range of motion on the overhead squats, use a plate and perform plate overhead squats, focusing on depth, trying to maintain straight arms overhead.
EVF360
Part A
Every 2 min on the minute, for 5 rounds of each station, alternating station each interval:
Station 1: 16 plate ground to overhead 45/35 lbs + max situps in the remaining time
Station 2: 15/12 cal row + max single DB devil press in the remaining time
Part B
15 min alternating EMOM:
15 double DB curls
15 pushups
50 ft. per side single KB carry AHAP