Warm up
400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches
Snatch
Part A (5 min)
Above the knee hang snatch high pulls - 3x3
Part B (6 min)
Muscle snatches - 3x3
Part C (10 min)
Power snatch + hang squat snatch - 4x[1+2]
Conditioning
15 min alternating EMOM:
12/10 cal row
12 KB goblet hold box steps over 24/16 kg, 24/20 in
4 devil presses 50/35 lbs
EVF360
Part A
5 rounds for load and quality:
10 alternating DB renegade rows
10 double DB ovehead lunges (sub with plate)
10 double KB hand high pulls
30 sec plank hold with forearms on foam roller
Part B
15 min alternating EMOM:
12/10 cal row
12 KB goblet hold box steps over 24/16 kg, 24/20 in
4 devil presses 50/35 lbs