ATHLETE
A. Back squat 5×5 @72.5%
Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.

B.
21 Dumbbell thrusters (50/35) (40/25)
7 Muscle-ups or Pull-ups+Dips
15 Dumbbell thrusters
7 Muscle-ups or Pull-ups+Dips
9 Dumbbell thrusters
7 Muscle-ups or Pull-ups+Dips

COMPETITOR

A. Back squat 5×5 @72.5%
Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.

B. Strict press 5×5 @72.5%
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

C. 10 Rounds
15 Calorie row
Rest 45 seconds

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

D1. 21 Dumbbell thrusters 50’s/35’s (lbs)
7 Muscle-ups
15 Dumbbell thrusters 50’s/35’s (lbs)
7 Muscle-ups
9 Dumbbell thrusters 50’s/35’s (lbs)
7 Muscle-ups

D2. 50 Push-ups
Rest 2 minutes
40 Push-ups
Rest 90 seconds
30 Push-ups
Rest 1 minute
20 Push-ups
Rest 30 seconds
10 Push-ups