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

Warm up

3 rounds

10 bird dogs

10 groiners + jumps

10 cossack squats

Front squat waves

Using your 3RM front squat tested on week 1 (9/20) as the benchmark

4 reps at 82.5%

3 reps at 87.5%

2 reps at 92.5%

4 reps at 87.5%

3 reps at 92.5%

2 reps at 97.5%

4 reps at 92.5%

3 reps at 97.5%

2 reps at 102.5%

Time cap: 20 min

Conditioning

Every 4 min for 4 rounds, each for time:

Run 200m

8 clusters 155/115 lbs

** clusters should be at ~60% of your C&J max, or the prescribed weight, whichever is lower.

You should get at least 1 min of rest in each interval.

EVF360

Part A

Every 5 min for 30 mins, alternating between A and B:

A – Row or Ski, 1000 m

B – 4 rounds of: 3 Wall Walks, 12 Jumping Lunges

Row twice, ski once

Part B

For time:

10 KB goblet squats 24/16 kg

20 wall balls 20/14 lbs

30 alternating KB goblet lunges 24/16 kg

40 Russian KBS 24/16 kg

50 burpees

Time cap: 10 min

Note: this is a sprint.