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

Warm up

6 min AMRAP:

10 Band Pull Aparts

10 Plate Overhead Squats

5 empty BB muscle snatches

Olympic lifting – Snatch

Every 90s for 10 rounds: 2 squat snatches

Start around 70% and build up on weight throughout,

General Physical Preparedness – “Hip Hot”

5 rounds, every 2 min for max reps:

18/15 cal row

10 sumo deadlifts high-pulls 95/65 lbs

Max toes to bar in the remaining time

— Rest 1 min between rounds

EVF360

Part A

5 rounds, every 2 min for max reps:

18/15 cal row

12 alternating dumbbell snatches 50/35 lbs

Max toes to bar in the remaining time

— Rest 1 min between rounds

Level 1: as prescribed

Level 2: 15/12 cal row, 12 alternating DB snatches 40/30 lbs, hanging knee raises

Level 3: 15/12 cal row, 12 American KBS 24/16 kg, V-ups

Part B

3 rounds for quality and load

8/leg dumbbell Bulgarian split squats (farmer’s hold)

12 alternating single arm DB bench press (holding the other DB in the lock-out position

16 DB goblet hold good mornings

20 alternating single leg V-ups

250m/200m ski sprints

Time cap: 20 min