ATHLETE

A. High Hang Clean 5×2 @80-90%. Jerk the 2nd rep of each set.

B. 4 Rounds
1 Mile AD
Rest 3 minutes

OR

6 Rounds:
Run 400m
Rest 2 minutes

OR

10 Rounds:
10 Cal Row
Rest 45 sec

COMPETITOR

A. Back squat 3×3 @87.5%

B. 4 Rounds
2 Mile Assault Bike
Rest 4 minutes

Then, depending on your weaknesses, choose ONE of the following:

C1. AMRAP 5 minutes
150′ Empty sled push (75′ out 75′ back)
5 Hang power snatch 155/105lbs

C2. AMRAP 5 minutes
30 Double-unders
10 Alternating weighted pistols 53/35lbs KB