ATHLETE

A. 2-2-2-2-2
Pausing Front Squats @ 22×1
(2 seconds to descend to the bottom of the squat, 2 second pause in the bottom, explode up, and then 1 second pause at the top before beginning your next squat)

B. “Bullseye”

EMOMx16:
Min 1 – 15 KB SDHP (70/53)(53/35)(45/25)
Min 2 – 15 Wallballs (20/14)
Min 3 – Max Calorie Bike
Min 4 – Rest

COMPETITOR

A. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2

B. Clean Pull
(85%/4)4

C. Front Squat
(80%/3)3

D. Conditioning
EMOMx20:
Min 1 – 15 Sumo Deadlift High Pulls (75/55)
Min 2 – 15 Wallballs (20/14)
Min 3 – 15/12 Cal Assault Bike (25/18 Cal AirDyne)
Min 4 – Practice HS Walking