** Last week of our 9 week cycle**

Final test tomorrow: 1RM split jerk on Sunday

Warm up

Kettlebell DT skills

Partner WOD

In teams of 2, for time, one partner working at a time, “you-go-I-go” stype every round:

10 rounds of “Cindy”

2 rounds of “DT”

8 rounds of “Cindy”

2 rounds of “DT”

6 rounds of “Cindy”

2 rounds of “DT”

4 rounds of “Cindy”

2 rounds of “DT”

2 rounds of “Cindy”

2 rounds of “DT”

1 round of “Cindy”: 5 pull-ups, 10 pushups, 15 air squats

1 round of “DT”: 12 deadlifts, 9 hang power cleans, 6 shoulder-to-overhead at 155/105 lbs

Time cap: 40 min

EVF360

Partner WOD

In teams of 2, for time, one partner working at a time, “you-go-I-go” stype every round:

10 rounds of “Cindy”

2 rounds of dumbbell “DT”

8 rounds of “Cindy”

2 rounds of dumbbell “DT”

6 rounds of “Cindy”

2 rounds of dumbbell “DT”

4 rounds of “Cindy”

2 rounds of dumbbell “DT”

2 rounds of “Cindy”

2 rounds of dumbbell “DT”

1 round of “Cindy”: 5 pull-ups, 10 pushups, 15 air squats

1 round of dumbbell “DT”: 12 DB deadlifts, 9 DB hang power cleans, 6 DB shoulder-to-overhead at 50/35 lbs

Time cap: 40 min

Olympic lifting

Paused snatch deadlift – 2 sec pause below knee, 2 sec pause mid-thighs – both concentric and eccentric – 5×5 @ 50%

Power position power snatch – 5×3 – start around 60% and build up if technique allows

Tempo power snatch + overhead squat 5x(2+2) – Start around 70% and increase if technique allows – this is skill focused

Snatch high pulls – 3×3 @ 90%