Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your starting back squat weight
Back Squat
Calculate a reference weight which is 105% of your recent 2RM back squat from the previous cycle. Using this as the reference, perform:
5 back squats at 40% of the reference weight
5 back squats at 50% of the reference weight
5 back squats at 60% of the reference weight
Shoulder Press
Calculate a reference weight which is 105% of your recent 2RM shoulder press from the previous cycle. Using this as the reference, perform:
5 shoulder presses at 40% of the reference weight
5 shoulder presses at 50% of the reference weight
5 shoulder presses at 60% of the reference weight
Conditioning
For time:
30-20-10 thrusters 75/55 lbs
30-20-10 sumo deadlifts high pulls 75/55 lbs
9-6-3 wall walks
Time cap: 15 min
EVF360
Part A
16 min alternating EMOM:
30 sec row sprint
10 double DB seated shoulder presses
10 weighted jumping squats [KB goblet hold or DB held farmer's style]
30 sec double KB front rack marches
Part B
For time:
60-40-20 wall balls 20/14 lbs
30-20-10 American KBS 16/12 kg
9-6-3 wall walks
Time cap: 15 min