ATHLETE

A. Power Clean: Build to a heavy set of 3 in 20 minutes

B. 4 min Alternating Tabata
Front Squats (95/65)(75/55)
T2B
REST 1 minute
4 min Alternating Tabata
Front Squats (95/65)(75/55)
T2B

COMPETITOR

A. Find your new 5RM back squat
You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

B. AMRAP 3 Minutes x 4
7 Front Squat 185/125lbs
7 Muscle Ups
Rest 2 minutes

C. Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

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

D. AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

E.  800m Sled Drag x 3
Rest approximately 5 Minutes The weight should be Light-Moderate. Should be able to accomplish the entire distance with minimal stopping.