ATHLETE

A. Clean and Jerk 10×1 @80-90%

B. AMRAP 12 minutes
Row 15 calories/Bike 10 calories
5 Muscle-ups or 5 pull-ups+ 5 dips
Rest 30 seconds

COMPETITOR

A. Clean and Jerk 10×1 @80-90% Full squat clean and split jerk. Move up based on feel. Percentages based on test week max.

B.  21-18-15-12-15-18-21
Assault Bike calories
Rest 1:1

Then, depending on your weaknesses, choose TWO of the following:

C-D1. Met-Con: AMRAP 10 Minutes 5 Power snatch 165/110lbs 2 Rope climbs 15 GHD sit-ups 2 Rope climbs

C-D2. Interval Work: AMRAP 12 minutes Row 15 calories 5 Muscle-ups Rest 30 seconds

C-D3. Strength: Overhead Squat: 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×5 AHAP This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

C-D4. Accessory: Tabata overhead yoke holds AHAP Pick a weight that is moderately challenging to hold overhead and complete 8 rounds of :20 on :10 off