Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
10 min EMOM:
1 paused hang power snatch + 1 squat snatch
Stay around 50-60%. Pause 2 sec above the knee.
Conditioning
4 rounds, "Fight Gone Bad" style, for max reps, 1 min per station:
Burpees over the bar
Power snatches 95/65 lbs
Rest
Push presses 95/65 lbs
Box jumps 24/20 in
Rest
EVF360
Part A
3 rounds for time:
40 overhead plate lunge steps 25/15 lbs
30 situps
20 American KBS 24/16 kg
10 burpee broad jumps
Time cap: 15 min
Note: for the burpee broad jumps, jump back and forth between 2 lines.
Part B
4 rounds, "Fight Gone Bad" style, for max reps, 1 min per station:
Burpees over the bar
Alternating DB snatches 50/35 lbs
Rest
Double DB push presses 35/25 lbs
Box jumps 24/20 in
Rest