Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatch
20 min EMOM:
1 snatch
Note: build up throughout for sound and clean execution, but do not exceed 80%. Aim to perform power snatches for the first 15 min, then squat snatches in the last 5.
Conditioning
10 min AMRAP:
10/8 cal row
8 alternating single DB clean & jerks 50/35 lbs
6 single DB devil presses 50/35 lbs
EVF360
Part A
Tabata, 8 rounds of 20 sec work, 10 sec rest at each station. Perform a full tabata on one movement before moving to the next movement. 1 min rest between tabatas
KB Russian twists
Ski for calories
Plate ground to overheads
Row for calories
Hollow rocks
Part B
10 min AMRAP:
10/8 cal row
8 alternating single DB clean & jerks 50/35 lbs
6 single DB devil presses 50/35 lbs