** 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

2 rounds:

5/side thoracic extensions

4 yoga pushups

30 sec ring support hold or box support hold

2 wall walks

10 cal row

Bench Press

5×5 at 70% – tempo down, press fast

Gymnastics skills and conditioning

21 min alternating EMOM (3 rounds):

11 Toes-to-bar or hanging knee raises

11 box jumps

11 American KBS 24/16 kg

11m handstand walk / 2 wall walks

11/8 cal ski

11 Chest-to-bar pullups

11 burpees

EVF360

Part A

4 rounds, 1 min per station, for max reps/hold:

DB bench presses 50/35 lbs

Plank hold

Weighted glut bridges

rest

Part B

21 min alternating EMOM (3 rounds):

11 Toes-to-bar or hanging knee raises

11 box jumps

11 American KBS 24/16 kg

11m handstand walk / 2 wall walks

11/8 cal ski

11 Chest-to-bar pullups

11 burpees