** Week 8 of our 9 week cycle**

Deload week before we test:

3RM front squat (Monday 11/15)

1RM snatch (Wednesday 11/17)

Fran (friday 11/19)

1RM split jerk (Sunday 11/21)

Warm up

2 rounds

10 PVC passthroughs

10 PVC sotts presses

5/side KB windmills

10 jumping PVC overhead squats

Olympic lifting – Snatch

10 min EMOM:

1 power snatch @ 60%

straight into, 10 min EMOM:

1 squat snatch @ 70%

Barbell Cycling & Conditioning

For Time:

15-12-9-6-3 Squat Snatch 75/55 lbs

3-6-9-12-15 Handstand pushups

Time cap: 15 min

Scaling options: 1-2-3-4-5 wall walks instead of HSPUs

EVF360

Part A

For Time:

20-16-12-8-4 Alternating dumbbell squat snatch 50/35 lbs

3-6-9-12-15 Handstand pushups

Time cap: 15 min

Scaling options: 1-2-3-4-5 wall walks instead of HSPUs, or 3-6-9-12-15 double DB Z-presses

Part B

For time:

Run 400m

40 Kettlebell Swings, 24/16 kg

20 Burpee Box Jump Overs, 24/20 in

Run 400m

30 Kettlebell Swings, 24/16 kg

15 Burpee Box Jump Overs, 24/20 in

Run 400m

20 Kettlebell Swings, 24/16 kg

10 Burpee Box Jump Overs, 24/20 in

Time cap: 20 min