ATHLETE

A. EMOM10
Odd: 7 HSPU/Strict Press
Even: 7 Strict Pullups

B. “Ghost”
6 Rounds:
1 min rowing
1 min burpees
1 min double unders
1 min rest

COMPETITOR

A. Snatch 10×1 @80-97.5% Full snatch. Move up based on feel. Percentages based on test week max.

B. Back Squat
3×1 @85-90%
4×1 @90-95%
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. Run 400m
30/20 Assault Bike calories
30 Thrusters 115/75lbs
30/20 Assault Bike calories
Run 400m

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

D. ‘15.4 Intervals’
3 handstand push-ups
3 cleans 185/125lbs
6 handstand push-ups
3 cleans 185/125lbs
9 handstand push-ups
3 cleans 185/125lbs
Rest 1 minute
12 handstand push-ups
6 cleans 185/125lbs
15 handstand push-ups
6 cleans 185/125lbs
18 handstand push-ups
6 cleans 185/125lbs
Rest 2 minutes
21 handstand push-ups
9 cleans 185/125lbs
24 handstand push-ups
9 cleans 185/125lbs
27 handstand push-ups
9 cleans 185/125lbs

E. Row 2k
Rest 2 minutes
Row 1500m
Rest 90 seconds
Row 1k
Rest 1 minute
Row 500m

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