ATHLETE

A. Hang Squat Snatch 2-2-2-2-2

B. 5 rounds:
10 Alternating DB Snatch (55/40)
10 Burpees

COMPETITOR

A. ‘MisFit Snatch Complex’ 5×2 @80-90% of 1RM found during test week –
drop and reset between full complexes This will feel like conditioning, especially if you do it right. To clarify this will be five sets of squat snatch – OHS – hang squat snatch – OHS for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after.

B. 3 Rounds
30 Alternating pistols
15 Hurdle jumps 36/28″
Rest 3 minutes

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

C. AMRAP 5 minutes
DB snatch 100/70lbs
Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes.

D. Assault Bike 1.5 miles
Row 600m
Assault Bike 1 mile
Row 400m
Assault Bike .5 miles
Row 200m
No rest.
KTB.

E. Touch and go deadlift 1×5 @90% of the 5RM you found last week. Yes, it’s only one set. Warming up should be light triples, moderate doubles, and a few heavy singles leading up to your one set. The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts.

F. AMRAP 7 minutes
2 Muscle-ups
3 Muscle-ups
4 Muscle-ups
All sets must be separate and unbroken to count. Do not continue to climb the ladder, it’s 2-3-4, 2-3-4, 2-3-4, over and and over.