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

Warm up

Dynamic wall ball warm up

Then Bergeron warmup

“Freddy vs. Jason”

3 x 8 min AMRAP, rest 2min between cycles, continue where you left off:

Partner 1, time keeper: 20/16 cal row

Partner 2: ladder of:

1-2-3-4… XXX 135/95 lbs **

2-4-6-8… Bar facing burpees

Switch every time the rowing partner reaches the 20/16 cal, and continue the AMRAP ladder

** Round 1: Squat cleans & jerks

** Round 2: Snatches

** Round 3: Overhead squats

Cool down

KB calf floss – 2 min

KB quad floss – 2 min

Thoracic cage foam roll – 2 min

EVF360

Partner WOD

30 min partner AMRAP

500m/400m row

30 American KBS 24/16 kg

20 wall ball box step overs 24/20 in, 20/14 lbs

one partner working at a time, alternate movements – partner 1 does the row, then partner 2 does the KBS, partner 1 the step overs,…

Cool down

KB calf floss – 2 min

KB quad floss – 2 min

Thoracic cage foam roll – 2 min

Olympic lifting

Every 90 sec for 10 rounds

Pause power clean & push jerk (2+1)

Pause 2 sec at knee

Round 1-3: 65-70%

Round 4-6: 70-75%

Round 7-10: 75-85%

Deficit clean high pulls – 3″ deficit

5×3 at 90%

Push Press

5×5 @ 65%