ATHLETE

A. Back Squat 5×5

B. 3 Rounds:
10 Clean and Jerks, 135/95
400 Meter Run 

COMPETITOR

A. Back Squat 5×5

B. Clean and Jerk: Use only one bar

EMOMx9:
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

C. 3 Rounds:
10 Clean and Jerks, 135/95
400 Meter Run