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
Take 15 min to find a max load for the following snatch complex:
1 snatch + 1 hang snatch + 1 overhead squat
Conditioning
For time:
50 alternating DB snatches 50/35 lbs
50/40 cal row
50 burpees over DB
Time cap: 12 min
EVF360
Part A
5 rounds of 3 min AMRAP, with 1 min rest between rounds:
200m/160m row
15 plate ground to overheads 35/25 lbs
10 plate situps 35/25 lbs
-- Pick up where you left off each round
Note: hold the plate at the hest for the situps
Part B
For time:
50 alternating DB snatches 50/35 lbs
50/40 cal row
50 burpees over DB
Time cap: 12 min