ATHLETE

A. Back Squat
3×1 @85-90%
4×1 @90-97.5% Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%

B. 21-15-9
Wall Balls
Pull-ups

COMPETITOR

A. Snatch 10×1 @80-100%+ Full snatch. Start at 80% and work up as heavy as possible. If you miss twice, go back down to 90% to finish your reps.

B. Back Squat 3×1 @85-90% 4×1 @90-97.5% Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, work up to 95%, if not stay around 90%

C. ‘Double Grace’
60 Clean and jerks 135/95lbs

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

D. AMRAP 20 minutes – Climb the ladder
Run 100m (50m down and back shuttle)
3 Muscle-ups
Rest 30 seconds
Run 200m (50m down and back shuttle x2)
6 Muscle-ups
Rest 1 minute
Run 300m (50m down and back shuttle x3)
9 Muscle-ups
Rest 90 seconds
And so on…

E. 3 Rounds
3/2 Mile Assault Bike
Rest 5 minutes

F. 20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.