Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Overhead Squats
Every 2:30 min for 6 sets:
3 overhead squats
Load: 80-90% of snatch
Conditioning
4 rounds for time
70 double unders
14 lateral burpees over the bar
7 deadlifts 245/170 lbs
Time cap: 16 min
Scaling: Adjust the barbell load to 70% of 1RM. Double unders may be swapped for 1 min of attempts each round, or 105 single unders (1.5x).
EVF360
Part A
5 rounds for load and quality:
5 single DB overhead squats per arm - scale to plate overhead squats
5 per side single KB suitcase deadlifts
100 ft. double DB overhead carry
Time cap: 15 min
Part B
4 rounds of 4 min AMRAP, 2 min rest in between:
40 double unders
20 burpees
6 double DB box step ups 50/35 lbs, 24/20 in
-- pick up where you left off each time