ATHLETE

A. Every 2 minutes for 10 minutes:
3 Squat or Power Clean and Jerks – you choose the weight

B. 5 RFT
7 DL, 225/155
30 Air Squats
7 HSPU OR 7 Pushups + One 20-30 second HS Hold

COMPETITOR

A. EMOMx10:
Odd: 3 Squat Clean and Jerks – you choose the weight
Even: 3 Squat Snatches – you choose the weight
set up 2 bars and alternate every minute

B. 5 RFT
7 DL, 275/185
30 Air Squats
7 Strict HSPU