ATHLETE

A. Push press 4×3 @85-90%

B. “Grace”
30 Clean and Jerks for Time (135/95)

C. Optional Cashout:
4 Rounds:
150m Shuttle sprint – 75m down – pick up a barbell clip – 75m back
Rest 2 minutes

COMPETITOR

A. Squat clean 6×3 @70-80% – Drop and reset each rep. Work up based on feel.

B. Push press 4×3 @85-90%

C. 6 Rounds 150m Shuttle sprint – 75m down – pick up a barbell clip – 75m back
Rest 2-3 minutes
Get some friends, race on all 6.

D. Every 90 seconds for 9 minutes:
2 Legless rope climbs

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

E. Every 10 seconds until failure: 1 Power clean to push jerk 195/130lbs. 10 minute cap

F. Work 90 seconds, rest 30 seconds until completing:
30/20 Assault Bike calories
15 Strict HSPU
25/16 Assault Bike calories
12 1″ Deficit strict HSPU
15/8 Assault Bike calories
6 3″ Deficit strict HSPU
10/4 Assault Bike calories
3 4″ Deficit strict HSPU