Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Snatch & Overhead Squats
12 min EMOM:
1 power snatch + 1 overhead squat
Load: 50-60% of snatch
Accessory Strength
4 rounds, NOT for time:
100 ft. sled push
10 double DB front rack box step ups
5 Turkish get ups per arm
10 straight arm plate raises to overhead
Time cap: 20 min
Note: the load on the sled should allow for unbroken lengths of 50 ft.
EVF360
Part A
4 rounds for load and quality:
16 alternating KB gorilla rows (8 per side)
8 plate V-ups
8 bent over Y-Raises with small plates
8 med ball slams 20/14 lbs
Time cap: 16 min
Note: use a crash pad for the med ball slams, do not slam on the floor directly.
Part B
4 rounds, NOT for time:
100 ft. sled push
10 double DB front rack box step ups
5 Turkish get ups per arm
10 straight arm plate raises to overhead
Time cap: 20 min
Note: the load on the sled should allow for unbroken lengths of 50 ft.