ATHLETE

A. Power Clean 3-3-3-3-3

B. 5 Rounds:
15 Box Jumps
12 Power cleans (115,80)
3-5 Wall climbs (or 10 pushups)
1 Rope Climb

COMPETITOR

A. ‘MisFit Clean 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 power clean-push jerk-front squat-hang squat clean-split jerk 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. AMRAP 4 minutes x3
15 OHS 135/95lbs
15 Calorie row
Rest 2 minutes between AMRAPS

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

C.  21-18-15-12-9
Sumo DLHP 115/75lbs
Burpees to 6″ target

D. 3 Rounds
20/16 Assault Bike calories
20/16 Calorie row
Rest 1 minute
20/16 Calorie row
20/16 Assault Bike calories
Rest 1 minute

E. Find your 5RM ‘Pretty’ touch and go deadlift
The deadlifting in this cycle is for athletes that struggle with heavy, in met-con, touch and go deadlifts. You will get three chances to find a 5RM and the goal is to add to it every time. Keep them respectable.

F.  100 Kipping HSPU for time*
*Complete 30 double-unders every time you break Open season is closing in on us. True open standards should be used as often as possible. Make yourself a permanent line somewhere in the gym and be very strict about crossing it with every rep.