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
Performing one set every 2 min, 6 sets in total with the following rep scheme / load:
4 at 55%
3at 65%
2 at 75%
4 at 60%
3at 70%
2 at 80%
Note: Drop and reset between reps.
Conditioning
5 rounds for time:
15 wall balls 20/14 lbs
12 handstand pushups
9 powers snatches 95/65 lbs
Time cap: 17 min
EVF360
Part A
16 min alternating EMOM:
16 hollow rocks with KB held overhead
16 KB goblet hold good mornings
16 alternating single DB overhead lunges
8/side single KB suitcase deadlifts AHAP
Part B
5 rounds for time:
18 alternating DB power snatches 50/35 lbs
15 wall balls 20/14 lbs
12 handstand pushups / pike pushups
Time cap: 17 min