ATHLETE

A. Back Squat: If you have been with us for the past 5-6 weeks, we have been working off 90% of your 1RM. Two weeks ago we added 10# to that 1RM number and took 90% of that number as your new “training number.” Please use that same number to calculate the following percentages:
2 Warm-up sets then:
5 reps @ 75% of Training Number
3 reps @ 85%
1++ reps @ 95% (as many reps as you can with the minimum of 1)
AMRAP @ 75%

B. “Nunchucks”
AMRAP 18:
4 Bar Muscle-ups or 8 CTB Pull-ups
8 Power Snatches (115/80)(95/65)(65/35)
16 Box Jumps

COMPETITOR

A.  Conditioning
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80)
16 Box Jumps (24/20)

B.  Recovery/Strength
Crossover Symmetry Iron Scap Protocol