ATHLETE

A. Push press 4×3 @90%

B. AMRAP 15 minutes
20 Wallballs 20/14
15 Abmat Situps
10 Deadlifts (225/155)

COMPETITOR

A. Clean and Jerk 7×2 @80-85% – Drop and reset each rep Full squat clean and split jerk. Work up based on feel.

B. Push press 4×3 @90%

C. 10 Rounds 50m Sprint – Rolling start Rest 1-2 minutes

D. AMRAP 6 minutes
Max sets of 3 strict pull-ups Any grip acceptable.

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

E. AMRAP 20 minutes
30 Wallballs 30/20lbs
20 GHD sit-ups
10 Deadlifts 315/225lbs

F. 6 Rounds:
2 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)
10 Burpee box jump-overs 24/20″
Rest 30 seconds