ATHLETE

A. Find your 1RM Low Hang Snatch (If you can, Squat Snatch, otherwise, Power Snatch)

B. AMRAP 6 minutes
10 Thrusters 75/55lbs
8 Box jump-overs 24/20″
6 HSPU

C. Cashout: 1 mile run

COMPETITOR

A. Work up to ONE heavy set of 5 deadlifts – Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. The goal is to lift the same weight you used for your set of 4 last week.
Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 5.

B. 1. Pause power position snatch 4×1 @90-100% – If they feel smooth go for a small PR, then move on. If not stay around 90-95%.
2. Find your 1RM PAUSE low hang snatch – Drop the weight back down to a moderate weight and get used to the movement before heading back up to your max. Take some time and really read the article below/watch the videos. Too many people are worrying about weight on the power position work instead of getting better at it.
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle.

C. 3 Rounds
Run 1 mile
Rest 5 minutes

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

D1. AMRAP 6 minutes
10 Thrusters 95/65lbs
8 Box jump-overs 24/20″
6 4/3″ Deficit kipping HSPU

D2. 6 Rounds
Max reps weighted strict pull-up in one set at 50% of your test week 3RM
Rest 90-180 seconds