ATHLETE

A. No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive on the way up.

B. 10 Rounds
3 Clean and jerk 135/95
6 Burpees
9 Wallballs 20/14
Clean and jerk meant to be quick power clean to push jerk.

COMPETITOR

A. No bounce bench press – 5×5 @72.5% – Slow on the way down, explosive on the way up.

B. “Rest Pause” Neutral Grip Dumbbell Strict Press – Beat your score from all three rounds last week
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back.

C. Pause power position clean 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.
DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, extend through heels. No heaving.

D. 20 Rounds
3 Clean and jerk 185/125lbs
6 Burpees to 12″ target
9 Wallballs 30/20lbs
Clean and jerk meant to be quick power clean to push jerk. Be hard on yourself and make it a true 12″ target from your full standing reach on the burpees.

E. AMRAP 7 minutes
2 Strict 2″ deficit HSPU
4 Box jump-overs 30/24″
3 Strict 2″ deficit HSPU
6 Box jump-overs 30/24″
4 Strict 2″ deficit HSPU
8 Box jump-overs 30/24″
Start back over at 2 and 4, do not keep climbing after 4 and 8.