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ATHLETE

A. 20 min to find a 1 rep heavy Back Squat.  If you are feeling good, go for a new 1RM

B. AMRAP 10
10 DB Push Press
10 DB Reverse Lunges
10 DB Romanian DL

COMPETITOR

A.  Clean
1RM with at 2 second pause 1″ off the floor

B.  Front Squat
2RM

C.  Back Squat
4×6 across

D.  Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds