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ATHLETE

A. Back squat speed work  8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.

B. Every 3 minutes for 4 rounds (12 minute running clock)
Row 250/200m
20 Wallballs 20/14lbs
Rest remainder of time, scale as needed

COMPETITOR

A. Back squat speed work  8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.

B. Strict Press 5×4 @80% +5lbs – Focus on bar speed

C. Every 3 minutes for 4 rounds (12 minute running clock)
Row 250/200m
25 Wallballs 30/20
Rest remainder of time

D. AMRAP 8 minutes
8 HSPU
4 Tall box jumps 30-40+”/24-30+”