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
Squat Snatches
5 sets of 4
Load: 50-60%
Note: Drop and reset between reps.
Conditioning
20 min alternating EMOM:
12/10 cal row
12 burpees
EVF360
Part A
16 min alternating EMOM:
20 bent over DB seesaw rows
10 alternating DB snatches
10 barbell ab rollouts
10 plate ground to overheads 45/25 lbs
Part B
20 min alternating EMOM:
12/10 cal row
12 burpees