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, be fast and snappy
Part B (7 min)
High hang squat snatches from mid-thighs - 3x3
Part C
8 min EMOM:
1 snatch high pull + 1 hang squat snatch from below the knee
Conditioning
4 rounds for time:
16 box jumps over 24/20 in
12 alternating DB snatches 50/35 lbs
8 DB goblet squats 50/35 lbs
4 single arm DB shoulder to overheads per arm 50/35 lbs
Time cap: 15 min
EVF360
Part A
18 min to complete 4-5 rounds for load and quality:
5 KB windmills per side
10 alternating DB renegade rows
20 plate overhead lunges
1 min wall sit hold with a plate held straight arms in front
Part B
4 rounds for time:
16 box jumps over 24/20 in
12 alternating DB snatches 50/35 lbs
8 DB goblet squats 50/35 lbs
4 single arm DB shoulder to overheads per arm 50/35 lbs
Time cap: 15 min