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ATHLETE

“The Slammer”
800 Meter Run*, 30 Power Snatches (95/65)(75/55)(65/45)
800 Meter Run, 30 Overhead Squats
800 Meter Run, 30 Thrusters

*Run can be modified to 1/2 distance or athletes can choose to Row or Bike

COMPETITOR

A. Clean and Jerk
EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk

B.  Gymnastics Conditioning
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets

C.  “The Slammer”
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65