** 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

6 min AMRAP:

4 inchworms with pushups

8 alternating single arm DB hang clean and jerks

12 jumping lunges

Olympic lifting – Split jerks

5×5 @ 50% of your estimated 1RM

We will be testing a 1RM split jerk next week, so if tou don’t know your 1RM, estimate it on what you are planning to hit next week

Time cap: 15 min

Interval Conditioning

Rotate through the following stations as 30 sec work / 30 sec rest, completing 4 rounds of each (24 min total)

Hang power cleans 95/65 lbs – target >15 reps each interval

Double unders – target >50 reps each interval

Plate ground-to-overhead – target >12 reps each interval

Shoulder to overhead 95/65 lbs – target 14-16 rep each interval

Abmat situps – target ~15-20 reps each interval

Handstand push-ups – target 15+ reps each interval

EVF360

Part A

3 rounds for quality and load:

8/side Turkish situps

4/side Turkish getups

8/leg single leg RDL

8/side double KB see saw rows

Time cap: 15 min

Part B

Rotate through the following stations as 30 sec work / 30 sec rest, completing 4 rounds of each (24 min total)

Alternating single arm dumbbell hang cleans – target >15 reps each interval

Double unders (practice) or single unders- target >50 reps each interval

Plate ground-to-overhead – target >12 reps each interval

Double dumbbells push presses – target 14-16 rep each interval

Abmat situps – target ~15-20 reps each interval

Handstand push-ups or push-ups – target 15+ reps each interval