** Last week of our 9 week cycle**

HAPPY HOUR FRIDAY AT AVOCA

Test week:

1RM snatch on Wednesday

Fran on Friday

1RM split jerk on Sunday

Warm up

2 rounds

10 banded passthroughs

10 banded overhead squats

10 banded good mornings

5/arm windmills (KB or DB)

50 ft. broad jump

Olympic lifting – Snatch

8 min EMOM, 1 snatch, building up to ~75%, then take 15 min to find a new snatch 1RM

Use the EMOM to warm up and set up good bar path and explosiveness

Barbell Cycling & Conditioning

For time:

15/12 cal ski

20 pushups

15 hang clean and jerks 115/75 lbs

15/12 cal row

20 pushups

15 hang clean and jerks 115/75 lbs

Time cap: 12 min

EVF360

5 min AMRAP:

12 alternating Dumbbell snatches 50/35 lbs

10 toes-to-bar / V-ups

8 alternating single dumbbell burpees deadlifts 50/35 lbs

— rest 2 min

5 min AMRAP:

Cal ski

— rest 2 min

5 min AMRAP:

12 alternating dumbbell hang clean & jersk 50/35 lbs

10 pushups

8 air squats

— rest 2 min

5 min AMRAP:

Cal row

— rest 2 min

5 min AMRAP:

12 situps

10 box jumps

8 dumbbell swings 50/35 lbs

— rest 2 min

5 min AMRAP:

single dumbbell devil presses 50/35 lbs