ATHLETE

A. Snatch 5×2 @80-85% – Drop and reset each rep.
Work up based on feel.

B. 15 Min AMRAP
3-5 Bar muscle-ups OR 10 Ring Dips
10 Push jerk (135/95)(115/80)
15 Lateral bar burpees

COMPETITOR
A. Snatch 7×2 @80-85% – 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.

C. 10 Rounds
5 Bar muscle-ups
10 Push jerk 155/105lbs
15 Lateral bar burpees

D. AMRAP 2 Minutes x3
3 Touch and go power cleans AHAP
60ft Sled push shuttle sprint (30ft down, 30ft back)
Rest 1 minute between AMRAPs