ATHLETE

A. Push press 4×2 AHAP Start around 90% and work up to a 2RM

B. 30 Burpees
30 Power Snatch (75/55)
20 Burpees
20 Power Snatch (95/75)
10 Burpees
10 Power Snatch (135/95)

COMPETITOR

A. Squat Clean 7×2 @80-90% – Drop and reset each rep Work up based on feel

B. Push press 4×2 AHAP Start around 90% and work up to a 2RM.

C. 6 Rounds
100m Hurdle sprint
Rest 3-5 minutes between efforts
Set up 6 safe obstacles 30-36″ high to hurdle at 30m-40m-50m-60m-70m-80m

D. EoMOM (Every other) for 10 minutes
3 Legless rope climbs

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

E. ‘13.1’ Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45lbs Snatch, 30 reps
30 Burpees
135/75lbs Snatch, 30 reps
20 Burpees
165/100lbs Snatch, 30 reps
10 burpees
210/120lbs Snatch,
as many reps as possible

F. 5 Rounds
25 Calorie row
30ft HS walk into 7 freestanding HSPU
Rest 90 seconds