ATHLETE

A. Low Hang Snatch 5×2 @80-90% (Power or Squat)

B. 21-15-9

Calories on Assault Bike or Rower
Thrusters 95/65lbs
Chest-to-Bar Pull Ups

COMPETITOR

A. Work up to ONE heavy set of 4 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat

Warm up with light triples, moderate doubles, then heavy singles until your chosen weight for the set of 4. Use the same weight you used for the set of 3 last week.

B. Pause Low Hang Snatch 7×2 @80-90% of the last clean rep you hit during test week – Drop, reset, and perform a perfect snatch DL between each rep.

Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/

C. Run 1.5 miles x 2

Rest 5-10 minutes

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

D1.

For Time

21-15-9

Calories on Assault Bike

Thrusters 95/65lbs

Chest-to-Bar Pull Ups

D2.

Every :20 until failure

1 Strict Weighted Pull Up @ 100% 3RM.

Do not do more than 30 reps.