ATHLETE

A. Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.

B. AMRAP 12 Minutes
6 Muscle-ups/ Pull-ups + Dips
12 Front squats 95/65
18/15 Calorie row

COMPETITOR

A. Work up to ONE heavy set of 3 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat
Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 3.

B. Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

C. 4 Rounds
Run 800m
Rest 3 minutes

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

D1. Met-Con
AMRAP 12 Minutes
6 Muscle-ups
12 Front squats 135/95lbs
18/15 Calorie row

D2. Gymnastics
5×5 Weighted strict pull-up
Start at a doable weight, pull fast, then work up each set to more challenging weights.