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 (4 min)
Tall squat snatches - 3x3
Part B (6 min)
Hang muscle snatches from below the knee - 3x3
Part C (6 min)
Power snatch + hang power snatch from below knee + hang squat snatch from above the knee - 3x[1+1+1]
Conditioning
For time, 15-25-35 reps of:
Box jumps over 24/20 in
American KBS 24/16 kg
500m/400m ski or row after each round, including the last
Time cap: 16 min
EVF360
Part A
5 rounds for load and quality:
50 ft. per arm single DB overhead walking lunges
20 alternating KB gorilla rows
5 per arm single DB bemt over row (bench or box supported)
20 sec per side star plank hold
Part B
For time, 15-25-35 reps of:
Box jumps over 24/20 in
American KBS 24/16 kg
500m/400m ski or row after each round, including the last
Time cap: 16 min