Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x5 at 95% of today's heavy rep
Bench Press
3x3 at 82.5% of estimated 1RM across
Conditioning
For time:
1-2-3-...-8-9-10 reps of:
Power snatches 75/55 lbs
Handstand pushups
Box jumps over 24/20 in
Time cap: 15 min
Note: Snatches should be unbroken every round, including the last rounds. Level up your mental game on this one, you are going to want to put the barbell down even though you can physically continue.
EVF360
Part A
4 rounds for quality and load:
8 half kneeling single arm KB bottom up presses per side
16 double DB lateral raises
16 alternating DB plank pull throughs
8 DB bench presses
Part B
For time:
1-2-3-...-8-9-10 reps of:
Alternating dumbbell power snatches 50/35 lbs
Handstand pushups or hand release pushups
Box jumps over 24/20 in
Time cap: 15 min
Note: reps on the DB snatches are total, NOT per arm. Athletes must switch arms on every rep.