ATHLETE

A. Squat Snatch  4×3 @ 70-75%
*Drop and reset after each rep. If you can’t do a Squat Snatch, do 1 Power Snatch plus 1 Overhead Squat

B. AMRAP 20 Minutes
20/15 Calorie row
15 Box jumps 24/20″
10 CTB pull-ups

COMPETITOR

A. Snatch 6×3 @70-75% – Drop and reset each rep.

Full squat snatch, of course. Work up based on feel.

B. “Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work.

C. AMRAP 40 Minutes
20/15 Calorie row
15 Box jumps 24/20″
10 CTB pull-ups

D. 4 Rounds
12/8 Assault Bike calories (SPRINT)
60ft Sled sprint (Light-Medium weight)
Rest 30 seconds
60ft Sled sprint (Light-Medium weight)
12/8 Assault Bike calories (SPRINT)
Rest 1 minute