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 & Snatch Pulls
Part A - 5 sets of 3 tempo power snatches - 3 sec from floor to above the knee
Part B - 3 sets of 5 snatch high pulls at around 80% of 1RM
Note: see description on tempo snatch: https://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/
Conditioning
12 min AMRAP*:
30 double unders
5 power snatches 105/75 lbs
30 double unders
10 power snatches 105/75 lbs
30 double unders
15 power snatches 105/75 lbs
....
Continue adding 5 reps to the power snatches until the time is up.
* Every time you break a set of snatches, you must perform 4 burpees over the bar
Note: The load should allow for unbroken sets of 10 when relatively fresh. Adjust accordingly, and design a strategy to balance grip fatigue with the demand on cardio output.
EVF360
Part A
4 rounds for quality and load:
2 Turkish get ups per side
20 alternating plank pull throughs
10 cal ski sprint
5 seated box jumps
10 KB "back rack" good mornings (behind the kneck)
Part B
12 min AMRAP*:
30 double unders
6 alternating DB snatches 50/35 lbs
30 double unders
12 alternating DB snatches 50/35 lbs
30 double unders
18 alternating DB snatches 50/35 lbs
....
Continue adding 6 reps to the DB snatches until the time is up.
* Every time you break a set of snatches and set the DB down, you must perform 4 burpees over the DB