Warm up

One time through:

20 glute bridges

20 Russian baby makers

20 alternating lunges

20 plank extensions

20 empty BB squats

20 alternating Cossack squats

Back squat clusters

5 sets of back squat clusters, with 15 sec rerack between clustered sets

4 reps + 4 reps

Note: a cluster is a series of sets broken down by short period of ‘rest’ when you re-rack the bar before picking it up shortly after to continue with another sets. Here, we are doing 4 reps, 15 sec of rerack, followed by another 4 reps. Increase weight from last week, you should be able to end around 75-80%

Conditioning

For time:

3 rounds of:

9/7 cal row

9 thrusters 95/65 lbs

Then, 3 rounds of:

9/7 cal row

7 thrusters 115/80 lbs

Then, 3 rounds of:

9/7 cal row

5 thrusters 135/95 lbs

Time cap: 16 min

EVF360

Part A

15 min alternating EMOM:

15 KB goblet squats 24/16 kg

15 hollow rocks holding a plate or KB overhead

30 per leg alternating double KB front rack march steps (15 per side)

Note: do not arch back while performing the front rack march steps. Keep your torso neutral and raise knees to just above hip crease. This is  core exercise, so if you don’t feel that your abs are working, you are doing it wrong.

Part B

For time:

27-21-15-9

Cal row (ladies do 22-17-12-7)

Double DB thrusters 50/35 lbs

Time cap: 16 min