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 90 sec for 3 rounds:
2 snatches + 1 hang snatch + 1 overhead squat
-- then, every 90 sec for 3 rounds:
1 snatch + 1 hang snatch from below knee + 1 overhead squat
-- then, every 90 sec for 3 rounds:
1 snatch + 1 hang snatch (above knee) + 1 overhead squat
Note: Use previous weeks work to establish your starting weight and prioritize mechanics over load.
Conditioning Benchmark
Open "21.1"
For time:
1 wall walk
10 double unders
3 wall walks
30 double unders
6 wall walks
60 double unders
9 wall walks
90 double unders
15 wall walks
150 double unders
21 wall walks
210 double unders
Time cap: 15 min
Scaling: Perform adjusted wall walks or inch worms, and the same amount of single unders as per Open standards.
EVF360
Part A
20 min to perform 4-5 rounds of:
10 alternating DB floor wipers
10 supermen with 1 sec pause
10 double KB overhead lunges
2 KB Turkish getups per arm
10 bent over straight arm Y-raises
Part B
Open "21.1"
For time:
1 wall walk
10 double unders
3 wall walks
30 double unders
6 wall walks
60 double unders
9 wall walks
90 double unders
15 wall walks
150 double unders
21 wall walks
210 double unders
Time cap: 15 min
Scaling: Perform adjusted wall walks or inch worms, and the same amount of single unders as per Open standards.