ATHLETE

A. Back Squat 3-5×5
*Rest 2-3 minutes between sets.  All sets should be the same weight (heavier than last week—does NOT need to be a lot heavier—2-5 lb is fine—this is part of a strength cycle so you will be increasing weight every week when you can)

B. Chipper:
40 WallBalls
40 Double Unders
30 Box Jumps (24/20)
30 Toes to Bar
20 Chest to Bar Pullups
20 Burpees
10 Power Cleans (115/80)
10 Jerks (115/80)
5 Power Snatch (115/80)
5 Muscle-Ups or 10 Ring/Box Dips

* 15 minute Cap

COMPETITOR

A. Back Squat 5×5
*Rest 2-3 minutes between sets.  All sets should be the same weight (heavier than last week—does NOT need to be a lot heavier—2-5 lb is fine—this is part of a strength cycle so you will be increasing weight every week when you can)

B. “Open Test”

AMRAP 20:
50 WB
50 DU
40 Box Jumps (24/20)
40 TTB
30 CTB
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups