** 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:

20 double unders

4 inchworms with pushups

6 alternating box step ups

Aerobic Capacity

4 rounds, 5 mins each, for max reps of:

20 burpees box jumps 24/20 in

80 double unders

max distance row with nasal breathing only

— Rest 2 mins between each round

The challenge is to breathe only through your nose on the row. Close your mouth, go as fast as you can while breathing this way.

Core and pulling accessory strength

12 min alternating EMOM:

6/side KB Turkish situps

12 alternating plank extension with 2 sec pause at the top

12 Goblet hold good mornings

EVF360

Part A

12 min alternating EMOM:

6/side KB Turkish situps

12 alternating plank extension with 2 sec pause at the top

12 Goblet hold good mornings

Part B

4 rounds, 5 mins each, for max reps of:

20 burpees box jumps 24/20 in

80 double unders

max distance row with nasal breathing only

— Rest 2 mins between each round

The challenge is to breathe only through your nose on the row. Close your mouth, go as fast as you can while breathing this way.