bodyachieves

ATHLETE

A. Spend 15 minutes working up to a heavy squat clean around 90% of your 1RM*
Focus on technique! If technique is great, then try for a 1RM, otherwise stay in the 90% range.

B. For time (Compare to 4/8):
15 Toes to bar
20 Shoulder to OH 95/65lbs
15 Toes to bar
20 OHS 95/65lbs
15 Toes to bar
20 Thrusters 95/65lbs
15 Toes to bar

COMPETITOR

A. Work up to 4-7 heavy squat cleans*
Work up to 4-7 heavy squat snatch*
*In keeping with the theme of the lifting in the past cycle, we are asking that as you go heavy you keep the focus on technique. If things are going smooth and you’re looking at a 1RM attempt, go for it. If things feel off, stay in the 90% range. Be honest with yourself after each rep–make sure form is great!

B. For time (Compare to 4/8):
15 Toes to bar
20 Shoulder to OH 95/65lbs
15 Toes to bar
20 OHS 95/65lbs
15 Toes to bar
20 Thrusters 95/65lbs
15 Toes to bar

C. AMRAP 8 Minutes (Compare to 4/7)
12 Lateral box jumps
10 CTB pull-ups