ATHLETE

A. Back Squat 5×5
*Rest 2-3 minutes between sets.  All 5 sets should be the same weight.  Go 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 as long as you can)

B. 7 RFT:
7 Power cleans, 95/65
7 Thrusters, 95/65
7 bar-facing Burpees

COMPETITOR

Same as above plus:

C. Clean and Jerk

1. Work up to a heavy single Squat Clean
2. Work up to a heavy set of 2 Front Squats + 1 Jerk from a rack.