Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Working as one set done every 3 min for 5 sets:
Build to a heavy set of 5 overhead squats. Refer to last week and to Feb 17th
Conditioning
14 min AMRAP ladder**:
1-2-3-4... reps of the following barbell complex:
3 deadlifts + 2 snatches + 1 overhead squat 95/65 lbs
** after each round, run 200m
Note: Scale the weight so that you can complete each complex unbroken. You can reset between reps complexes. 1 rep of the complex is: 3 deadlifts + 2 snatches + 1 overhead squat. For example, in round 4 (after your third 200m run), you will complete this complex 4 times, then go for another 200m run
Snatch any style, but if squat snatch on the second snatch, it is NOT counted as your overhead squat.
EVF360
Part A
15 min to perform 4-5 rounds of:
10 rower pike ups
100 ft. per arm bottom-up KB carry
10 plate overhead squats
10 Plate V-ups
Part B
14 min AMRAP ladder**:
2-4-6-8...
Alternating single DB power cleans 50/35 lbs
Alternating DB snatches 50/35 lbs
Alternating DB overhead lunge steps 50/35 lbs (switch arm as desired, the reps are the number of steps, half on each leg)
** after each round, run 200m
Note: The reps each round are total, not per side. For example, for the round of 8, this is 4 reps per side of power cleans, 4 reps per side of snatches, 4 steps per side of OH lunges. Then go for a run, then start the round of 10. Switch arm anytime on the OH lunges