ATHLETE
A. Back squat 3×3 @85%

B. 5 Rounds
5 Power snatch 115/80
10 Box jumps 30/24″

COMPETITOR
A. Back squat 3×3 @85%

B. 15 Rounds
Row 250m
Rest 1 minute

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

C1. 5 Rounds
5 Power snatch 155/105lbs
10 Box jumps 30/24″

C2. 2 Rounds
20 Assault Bike calories
20 Alternating pistols