ATHLETE

A. Snatch 10×1 @80-92.5%
Full snatch. Move up based on feel. Percentages based on test week max.

 C. 3 Rounds
10 Thrusters (115/80)
20/15 Assault Bike calories or 25/20 Row calories

COMPETITOR

A. Snatch 10×1 @80-92.5%
Full snatch. Move up based on feel. Percentages based on test week max.

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, hit 2-3 reps closer to 97.5%, if not stay around 90%.

C. 3 Rounds
10 Thrusters 155/105lbs
20/15 Assault Bike calories

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

D1. 10 Rounds
15 Wallballs 20/14lbs
1 Legless rope climb
1 Rope climb (with feet)
Rest 30 seconds

D2.  6 Rounds
Bike 1/.8 miles
Rest 1:1

D3.  20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.