** 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

3 rounds:

10 A-Frame toe touches

10/leg Cossack squats

10/arm KB push presses

Interval conditioning

Every 5 min for 4 rounds:

500m/400m row

8 double KB thrusters 16/12kg

4 back squats @ ~70%

General Physical Preparedness

12 min AMRAP:

9 DB deadlifts 50/35 lbs

6 burpees over the dumbbells

3 DB power cleans 50/35 lbs

EVF360

Part A

Every 5 min for 4 rounds:

500m/400m row

8 double KB thrusters 16/12kg

8 double KB front rack squats 16/12 kg

Part B

12 min AMRAP:

9 DB deadlifts 50/35 lbs

6 burpees over the dumbbells

3 DB power cleans 50/35 lbs