** 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:

20 Double Unders

6 single dumbbell box step-ups

6 single dumbbell thrusters

Tempo front squat

5×5 @ 50% of your 3RM from week 1

Tempo 52X1

Time cap: 16min

Conditioning

In 7 min:

Run 500m (1 lap around the block)

then, in the remaining time, AMRAP:

30 double unders

16 alternating DB snatches 50/35 lbs

–rest 4 min

In 7 min:

Run 500m (1 lap around the block)

then, in the remaining time, AMRAP:

30 double unders

16 single arm DB overhead squats 50/35 lbs

EVF360

Part A

3 rounds for quality and load:

10 Rower Pike-ups

4 Turkish getups

10 alternating single DB front rack box step ups

10/leg DB Bulgarian split squats (Farmer’s hold)

Part B

In 7 min:

Run 500m (1 lap around the block)

then, in the remaining time, AMRAP:

30 double unders

16 alternating DB snatches 50/35 lbs

–rest 4 min

In 7 min:

Run 500m (1 lap around the block)

then, in the remaining time, AMRAP:

30 double unders

16 single arm DB overhead squats 50/35 lbs