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 40% of the reference weight
5 deadlifts at 50% of the reference weight
5 deadlifts at 60% of the reference weight
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 40% of the reference weight
5 front squats at 50% of the reference weight
5 front squats at 60% of the reference weight
Conditioning
10 rounds for time:
3 burpee box jumps 24/20 in
3 strict pullups
3 clean and jerk 135/95 lbs
Time cap: 16 min
EVF360
Part A
18 min alternating EMOM:
10 alternating DB renegade rows 50/35 lbs
10/8 cal row, ski or bike erg
10 double KB front rack lunges 20/12 kg
Part B
10 rounds for time:
3 burpee box jumps 24/20 in
3 strict pullups
3 double DB clean and jerk 50/35 lbs
Time cap: 16 min