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:
3 at 72.5%
2 at 80%
1 at 85%
3 at 80%
2 at 85%
1 at 90%
Note: Drop and reset between reps.
Conditioning
18 min alternating EMOM:
12/10 cal row
12 box jumps 24/20 in
12/10 cal ski
EVF360
Part A
5 rounds for load and quality:
6/ side half kneeling bottom up KB presses
20 double DB floorwipers
20 alternating DB plank pull throughs
8 per side DB shoulder external rotation (using knee as an anchor)
Part B
18 min alternating EMOM:
12/10 cal row
12 box jumps 24/20 in
12/10 cal ski