ATHLETE

A. Back Squat 5×5*
*Sets Across–Establish a 5×5 Baseline

B. AMRAP12
Ascending Ladder
2 Power Snatch (115/75) (95/65) (75/45)
2 CTB Pull-up/Pull-ups/Jumping CTB/Ring Rows
100m Run
4 Power Snatch
4 CTB Pull-up
100m Run
6 Power Snatch
6 CTB Pull-up
100m Run
Etc….

COMPETITOR

(CompTrain Open)

A. Snatch
EMOMx10: 1 Squat Snatch

B. 5×5 Back Squats, across

C. 6 sets of:
25 seconds to complete as many Ring Muscle ups/Bar MUPS/CTB Pull-ups as possible
35 seconds rest.

D. 3 Rounds for time of:
20 Thrusters, 95/65
1 minute between rounds