ATHLETE

A. Back squat 5×5 @60%

The last few weeks, as the weight has gotten heavier, we’ve slowed down. Time to prepare your CNS for a PR next week by going fast again. Take the weight back down to 60% and work on being FAST out of the bottom of the squat.

B. AMRAP 10 Minutes

15 Left Arm DB Snatches 50/35

15 Right Arm DB Snatches 50/35

15 Burpees

COMPETITOR

A. Back squat 5×5 @60%

The last few weeks, as the weight has gotten heavier, we’ve slowed down. Time to prepare your CNS for a PR next week by going fast again. Take the weight back down to 60% and work on being FAST out of the bottom of the squat.

B. Strict press 5×5 @60%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk. Same idea as the squats, be FAST.

C. 6 Rounds

Assault Air Bike 30/20 calories

Rest :90

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

D1. Met-Con

AMRAP 10 Minutes

15 Left Arm Kettlebell Snatches 53/35lbs

15 Right Arm Kettlebell Snatches 53/35lbs

30 Burpees to 6″ Target

D2. Gymnastics

EMOM for 6 Minutes

4 Strict Muscle Ups