TimWB

ATHLETE

A. Front Squat 5-4-3-2-1  : Work up to a heavy 1 rep for the day–this will serve as your new 1RM for the next cycle.

B. 4 Rounds:
15 Thrusters (95/65)(75/55)(65/35)
15 Pull-ups (Jumping Pull-ups or Ring Rows)

COMPETITOR

(CompTrain Open)

A. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today).

B. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

C. Squat
3×2 Back Squat, across

D. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups