** Week 6 of our 9 week cycle, progressively increasing back intensity **

Warm up

Row 500m/400m

then

2 rounds

10 Barbell good mornings

10 Hawaïan squats (5 per side)

5 Russian Baby makers

Front squat waves

9 sets – using your 3RM front squat tested on wek 1 (9/20) as the benchmark

4 reps at 77.5%

3 reps at 82.5%

2 reps at 87.5%

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%

Time cap: 20 min

Conditioning

For time:

30-20-10

Thrusters 95/65 lbs

Bar facing burpees

Time cap: 13 min

EVF360

Part A

For time:

25 KB goblet hold box step overs 24/16 kg, 24/20 in

50 American KBS

75 air squats

1,000m/750m row

Time cap: 20 min

Part B

For time:

30-20-10

Dumbbell thrusters 50/35 lbs

DB facing burpees

Time cap: 16 min