ATHLETE

A. Back Squat 3-5 sets x 5 reps : Heavier than last week- Rest 2-3 min b/t sets

B.  AMRAP 12 Min
20 Wall Balls
15 T2B
15/10 Cal Row (15 cal men/10 cal women)

COMPETITOR

A. Power snatch 5×5 @65% – Drop and reset each rep

B. Back squat 5×5 @90% of the 5RM you found during test week. Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

C. AMRAP 15 minutes
40 Wallballs 20/14lbs
30 Toes to bar
20 Calorie row

D. 4 Rounds
14 Lateral bar burpees
7 Muscle-ups
14 Push jerk 155/105lbs
Rest 90 seconds