ATHLETE

A. Snatch 10×1 @80-95% Full snatch. Move up based on feel. Percentages based on test week max.

B. AMRAP 7 minutes
10 Assault Bike calories
10 Front squats (135/95)(115/80)

COMPETITOR

A. Snatch 10×1 @80-95% Full snatch. Move up based on feel. Percentages based on test week max.

B. Back Squat 3×1 @85-90%
4×1 @90-100+%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%

C. AMRAP 5 minutes
10 Assault Bike calories
10 Front squats 135/95lbs

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

D. 3 Rounds
Max wallballs in two minutes 20/14lbs to 10′ target
Rest 1 minute
Max distance HS walk in two minutes
Rest 1 minute

E. 8 Rounds
Run 400m
Rest 1 minute
DO NOT go max effort on any of these. The goal is to push a harder pace than you would in a met-con, and hold it for each one. Consistency is the goal.

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