** Week 7 of our 9 week cycle, last week of peaking before we deload and test **

Warm up

3 rounds:

10 PVC pass throughs

10 plate ground to overhead

5 hang clusters with an empty BB

Time cap: 7 min

Interval conditioning

5 rounds for time:

9 thrusters 95/65 lbs

9 pullups

— Rest 30 secs between rounds

Time cap: 11 min

The goal is to keep all sets unbroken

Conditioning

Every 4 min for 4 rounds, each for time, alternating between A and B (2 rounds of each):

A. 15/12 cal ski

10 hang power snatches 95/65 lbs

50 ft. per side single arm KB carry 32/24 kg

B. 15/12 cal row

10 front rack rear lunges 95/65 lbs

50 ft. per side dumbbell offset carry 50/35 lbs

EVF360

Part A

18 min AMRAP:

500m/400m row

40 sec plank hold

30 pull ups or ring rows

20 med ball cleans 20/14 lbs

10 burpees

Part B

Every 4 min for 4 rounds, each for time, alternating between A and B (2 rounds of each):

A. 15/12 cal ski

12 alternating DB snatches 50/35 lbs

50 ft. per side single arm KB carry 32/24 kg

B. 15/12 cal row

10 double DB front rack rear lunges 50/35 lbs

50 ft. per side dumbbell offset carry 50/35 lbs