Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift
Calculate a reference weight which is 105% of your recent 2RM deadlift from the previous cycle. Using this as the reference, perform:
5 deadlifts at 65% of the reference weight
5 deadlifts at 75% of the reference weight
Max reps deadlifts at 85% of the reference weight
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore
Front Squat
Using your most recent C&J 1RM (Thursday 9/4) or 85% of your front squat 1RM if tested recently as the reference, perform:
5 front squats at 65% of the reference weight
5 front squats at 75% of the reference weight
Max reps front squats at 85% of the reference weight
Conditioning
12 min AMRAP with buy-in:
Buy-in: 6 rounds of:
40 double unders
8 power cleans 95/65 lbs
8 front squats 95/656
Then, in the remaining time, AMRAP:
8 toes to bars
8 burpees over bar
Note: Log rounds and reps of T2B and burpees
EVF360
Part A
Every 4 min for 5 rounds, perform for load and quality:
12/10 cal row AFAP
50 ft. broad jumps
10 double KB deficit deadlifts standing on 45 lbs plates
20 double KB front rack march steps
Part B
12 min AMRAP with buy-in:
Buy-in: 6 rounds of:
40 double unders
8 American KBS 24/16 kg
8 KB goblet squats 24/16 kg
Then, in the remaining time, AMAP:
8 toes to bars
8 burpees
Note: Log rounds and reps of T2B and burpees