Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 6x3, building to 80%+
Part A2 - Weighted pullups 5x3 (or weighted ring rows) - build from last week
Conditioning
3 rounds for time:
25/20 cal row
15 ring dips
5 power snatches **
Power snatch weight increase each round: round 1: 95/65 lbs, round 2: 135/95 lbs, round 3: 155/105 lbs
Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.
Time cap: 16 min
EVF360
Part A
5 rounds for quality and load:
20 alternating cossack squats (10/leg)
5 per leg single leg box jumps
per leg double KB single leg Romanian deadlifts
100 ft. per side single KB farmers' carry
Note: for single leg box jumps, use a small box or stack a few crash pads
Time cap: 20 min
Part B
3 rounds for time:
25/20 cal row
15 ring dips
5 devil presses 50/35 lbs
Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.
Time cap: 16 min