ATHLETE

A. Back Squat: 3-5 heavy WORK sets of 5 reps in 20-25 minutes (Warm-up sets do not count as work sets!) Sets should be heavy enough that you NEED 2-4 minutes of rest between sets.

B. EMOM 12
Min 1: 5-10 Burpees*
Min 2: 10-30 Double Unders*
Min 3: 150-200m Run*
*Choose your numbers wisely.

COMPETITOR

A. Find 1RM ‘MisFit Snatch Complex’ Snatch – OHS – Hang Snatch – OHS

B. 4 Rounds
Run 400m
50 Wallballs 30/20lbs
25 Toes to bar
KTB.

C. 20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving. Not a test.