** 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

1 round of:

20 burpees

50 jumping jacks

Aerobic Capacity

For time:

5k/4k row

Time cap: 24 min

Core and pulling accessory strength

Alternating EMOM, 20 min, 5 rounds:

20 leg pikes over dumbbell/KB

5/arm paused single arm DB bent over row (2 sec pause at the top)

8 strict toes to bar

5 lying DB overhead pull overs

For classes larger than 12, have half of the group starting with the row, half starting with the accessory strength

EVF360

Part A

For time:

5k/4k row

Time cap: 24 min

Part B

Alternating EMOM, 20 min, 5 rounds:

20 leg pikes over dumbbell/KB

5/arm paused single arm DB bent over row (2 sec pause at the top)

8 strict toes to bar

5 lying DB overhead pull overs