** 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

Core activation and shoulder opener wth partner

bar muscle up practice

Wall balls partner drills

Partner WOD

In teams of 2, 30 min AMRAP, partition as desired, only one partner working at a time:

100/80 cal row

80 wall balls 20/14 lbs

60 power snatches 95/65 lbs

40 burpee box jumps over 24/20 in

20 bar muscle ups / 40 chest-to-bar

EVF360

Partner WOD

In teams of 2, 30 min AMRAP, partition as desired, only one partner working at a time:

100/80 cal row

80 wall balls 20/14 lbs

60 alternating DB snatches 95/65 lbs

40 burpee box jumps over 24/20 in

20 bar muscle ups / 40 chest-to-bars / 60 ring rows

Olympic lifting

Tall cleans 5×3, increasing

Power position power clean + BTK hang squat clean + Clean 5x(1+1+1)

Clean pull + Clean + Jerk 5x(1+1+2)