ATHLETE

A. Find your 1RM Low Hang Clean and Jerk

B. 5 Rounds:
6 Deadlift 225/185
6 Muscle-ups/Pull-ups + Dips

COMPETITOR

A. Back squat 3×3 @90%

B. 3 Rounds
3 Mile Assault Bike
Rest 5 minutes

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

C1. 5 Rounds
6 Deadlift 315/225lbs
6 Muscle-ups

C2. 100′ HAF sled push – Stop every 20′ and perform 12 alternating pistols