** Week 7 of our 9 week cycle, last week of peaking before we deload and test **

Warm up

2 rounds:

10/leg KB goblet forward lunges

20 supinated bent over BB rows (palms up)

5 tall split jerks

Olympic lifting – Split jerks

7 sets of:

1 push jerk + 1 split jerks

Work up to a heavy shoulder to overhead double, focusing on the leg drive to give yourself enough time to drop under the bar

We will be testing a 1RM split jerk in 2 weeks

Time cap: 14 min

Conditioning

4 rounds of:

2min amrap: cleans 135#/95#

Immediately followed by:

2min amrap: lateral bar burpees

Rest 1min between rounds

The goal is 40+ reps every round (adding the PC with burpees)

There is no rest between the power cleans and the burpees, the 2 amraps are back to back and constitute a round

EVF360

Part A

3 rounds for load:

10/side single arm DB Z-press

20 unbroken wall balls (find a max wall ball weight for UB sets)

20 KB Russian twists

10/leg double KB single leg RDL

Time cap 17 min

Part B

4 rounds of:

2min amrap: DB power cleans 50/35 lbs

Immediately followed by:

2min amrap: lateral burpees over DB

Rest 1min between rounds

The goal is 40+ reps every round (adding the PC with burpees)

There is no rest between the power cleans and the burpees, the 2 amraps are back to back and constitute a round