ATHLETE
A. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep.

B. AMRAP 15 minutes
Row 250/200m
10 OHS 95/65
10 CTB Pull-ups

COMPETITOR
A. Back squat 4×4 @82.5%
B. Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP
Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

C. Met-Con
AMRAP 15 minutes
Row 250/200m
10 OHS 135/95lbs
10 CTB pull-ups

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

D1. 3 Rounds
Run 1200m
Rest 5 minutes

D2. 8 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds