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

Warm up

2 rounds with an empty barbell

5 good mornings

5 back squats

5 front squats

5 push presses

5 thrusters

Aerobic Capacity

Every 10 min, for 4 rounds, each for time:

500m/400m ski/row or 400m run

30 thrusters 75/55 lbs

20 lateral bar burpees

30 shoulder to overhead 75/55 lbs

20 back squats 75/55 lbs

EVF360

Every 10 min, for 4 rounds, each for time:

500m/400m ski/row or 400m run

30 single arm DB thrusters 50/35 lbs

20 lateral bar burpees

30 single DB shoulder to overhead 50/35 lbs

20 DB goblet squats 50/35 lbs lbs

Level 1: as prescribed

Level 2 & 3: 20 reps of each movement at 35/25 lbs