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)
Snatch balance - 3x3
Stay light and be fast ans snappy - see points of performance in notes
Part B (7 min)
Hang squat snatches from below the knee - 3x3
Part C (7 min)
1 snatch high pull + 1 hang squat snatch from above the knee + 1 snatch high pull + 1 hang squat snatch from below knee - 3x[1+1+1+1]
Conditioning
3 rounds for time:
80 double unders
500m/400m row
20 double DB farmer's lunges 50/35 lbs (10/leg)
-- rest 1 min between each round
Time cap: 17 min
Scaling: 120 single unders or 1 min or double under attempts.
EVF360
Part A
18 min to complete 4 rounds for load and quality:
20 weighted glute bridges (plate or dumbbell on hips)
2 KB Turkish situps per side
1 minute low ring plank hold
100 ft. double KB banded overhead carries
Part B
3 rounds for time:
80 double unders
500m/400m row
20 double DB farmer's lunges 50/35 lbs (10/leg)
-- rest 1 min between each round
Time cap: 17 min
Scaling: 120 single unders or 1 min or double under attempts.