** Last week of our 9 week cycle**

HAPPY HOUR FRIDAY AT AVOCA

Test week:

3RM front squat on Monday

1RM snatch on Wednesday

Fran on Friday

1RM split jerk on Sunday

Warm up

3 rounds

10 Russian baby makers

10 glute bridges

50 ft. Broad jumps

5/side single arm DB overhead squats

Time cap: 7 min

Front Squat 3RM

Take 18 min to find a front squat 3RM

Interval Conditioning

Alternating EMOM, 15 min:

10 burpees to 6″ target

10 single dumbbell box step ups 50/35 lbs, 24/20 in

10 deadlifts 155/105 lbs

Notes: scale the reps/movements to get ~15s rest or more each minute

EVF360

Part A

2x7min AMRAP, rest 2 min between AMRAPs:

50 ft. Double Dumbbell Front Rack Walking lunges 50/35 lbs

50 ft. Double dumbbells farmer’s carry 50/35 lbs

10 push ups on dumbbells

30 sec plank hold on dumbbells

** continue where you left off on the second amrap

Part B

Alternating EMOM, 15 min:

10 burpees to 6″ target

10 single dumbbell box step ups 50/35 lbs, 24/20 in

10 double KB deadlifts 24/16 kg

Notes: scale the reps/movements to get ~15s rest or more each minute