Warm up

3 rounds:

10 BB kang squats

10 BB jump squats

5/side windmills w/ KB or DB

Back squat

5 reps at 65% of your 1RM

5 reps at 75% of your 1RM

Max reps at 85% of your 1RM

Compare to 11/24 (first week of the cycle) – you should get a few extra reps

** spotters required for last set **

Barbell Cycling & Conditioning

12 min AMRAP:

4 rounds of:

4 Deadlifts 95/65 lbs

4 Power snatches  95/65 lbs

4 Overhead squats 95/65 lbs

Then

4 rounds of:

4 Deadlifts 115/80 lbs

4 Power snatches  115/80 lbs

4 Overhead squats 115/80 lbs

Then

4 rounds of:

4 Deadlifts 135/95 lbs

4 Power snatches  135/95 lbs

4 Overhead squats 135/95 lbs

…

Continue adding 20/15 lbs to the bar every 4 rounds until time is out

EVF360

Part A

Every 3 min on the minute for 4 rounds:

500m/400m row

Max rep single DB box step ups 50/35 lbs, 24/20 in in the remaining time of each interval

— rest 1 min between rounds

Part B

12 min AMRAP:

3 rounds of:

3 double DB deadlifts 50/35 lbs

3 double DB snatches 50/35 lbs

3 double DB Thrusters 50/35 lbs

Then

3 rounds of:

6 double DB deadlifts 50/35 lbs

6 double DB snatches 50/35 lbs

3 double DB Thrusters 50/35 lbs

Then

3 rounds of:

9 double DB deadlifts 50/35 lbs

9 double DB snatches 50/35 lbs

9 double DB Thrusters 50/35 lbs

…

Continue adding 3 reps to each movement every 3 rounds until time is out