** Last week of our 9 week cycle**

HAPPY HOUR FRIDAY AT AVOCA

Test week:

3RM front squat on Monday

1RM snatch on Wednesday

Fran on Friday

1RM split jerk on Sunday

Warm up

6 min AMRAP:

8 alternating single arm DB hang squat cleans

10 plank transitions

12 walking lunges

Front rack barbell box step ups

5×8 per leg

Keep the weight moderate to maintain speed stepping up, not using your other leg

General Physical Preparedness

3 rounds for time:

150m double DB farmers carry 50/35 lbs (7 return trips from end to end of the gym)

50/40 cal row

25 burpees to 6″ target

Time cap: 24min

EVF360

Part A

3 rounds for time:

150m double DB farmers carry 50/35 lbs (7 return trips from end to end of the gym)

50/40 cal row

25 burpees to 6″ target

Time cap: 24min

Part B

3 rounds for quality and load:

8/leg dumbbell Bulgarian split squats

8/side dumbbell renegade rows

8/leg dumbbell box step ups

Time cap: 14 min