ATHLETE

A. Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

B. Run 1 mile
30 Toes to bar
60 Double-unders
20 Toes to bar
40 Double-unders
10 Toes to bar
20 Double-unders

COMPETITOR

A. Back squat 4×4 @80%

B. Strict press speed work – EMOM 10 minutes 3 reps @60% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

C. Run 1 mile
30 Toes to bar
60 Double-unders
20 Toes to bar
40 Double-unders
10 Toes to bar
20 Double-unders

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

D1. Bitch Work
3 Rounds
75 Calorie row
Rest 3 minutes

D2. Gymnastics
6 Rounds
50ft. HS walk – at the end of 50ft stay in static hold as long as possible
Rest 2 minutes