ATHLETE

A. Snatch 5×3 @70% – Drop and reset each rep.

B. AMRAP 20 Minutes
200m KB/DB Farmers carry 53/35lbs each
15 OHS 95/65lbs
10 Bar facing burpees

COMPETITOR

A. Snatch 6×3 @70% – Drop and reset each rep Full squat snatch, of course. All sets at 70%.

 

B. “Touch and Go Deadlift Skill Work”
3×5 at very moderate weight. 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 30 Minutes
200m KB/DB Farmers carry 53/35lbs each
15 OHS 135/95lbs
15 Bar facing burpees

D. 6 Rounds: 200′ Prowler down and back sprint – Light (100′ down, low bar/100′ back high bar)
Rest two minutes b/t sets