Warm up

6 min alternating EMOM (2 rounds):

Row 150 m

Ski 150m

20 lunge steps with twist

Then:

5 back squats at 50%

5 back squats at 70%

3 back squats at 80%

Back squat

Every 3 min for 7 rounds:

3 back squats at 84% across

Note: Increase weight by 3% from last week. This is our last week of heavy squats, next week will be deload on squats and volume, testing 1RM back squat on 4/17.

Conditioning

For time:

1,000m/ 800m row

10 wall walks

10 snatches 155/105 lbs

Time cap: 10 min

Note: Scale the snatches to 75% of 1RM

Note to coaches: For larger classes or busy times, stagger the start by 4min and do 2 heats.

EVF360

Part A

3 rounds, for load and max reps:

10 KB goblet box step ups per leg

1 max set of unbroken wall balls (must be at least 15 reps each round)

10 weighted glute bridges (dumbbell on hips)

10 sec per side plank extension hold

Time cap: 15 min

Note: plank hold extension hold = lift opposite arm and leg off the ground and hold.

Part B

4 rounds for time:

500m/400m row

25 alternating DB snatches 50/35 lbs

15 KB goblet squats 24/16 kg

Time cap: 18 min