notpain

ATHLETE

A. Build up to 90% of your Squat Clean & Jerk

B. EMOM8
1 Squat Clean+ Jerk @ 90% (Heavier than last week)

C. “G.I. Jane”
100 Burpee Pullups for Time
or, if you have Muscle-ups, 30 Muscle Ups for Time

COMPETITOR

A. Weightlifting + Gymnastics Conditioning
OTM x 6 – 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 – 1 Squat Clean and Jerk (90%)
Rest 4:00
30 MU for time

B. Conditioning
Alternating Tabata (8 Rds of :20s/:10s)
Front Squats (115/80)
TTB

20 seconds of Front Squats, followed by a 10 second break
Followed by 20 seconds of TTB, with another 10 second break.
Repeat this process for a total of 8 sets.