ATHLETE

A. SPEED Back Squat – 6×3 @70% Controlled on the way down, explosive on the way up.

B. AMRAP 3 minutes
9 Box jump-overs
9 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Box jump-overs
6 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Box jump-overs
3 CTB pull-ups

 
COMPETITOR

A. SPEED Back Squat – 8×3 @70% Controlled on the way down, explosive on the way up.

B. Split Jerk 7×2 @80-90% – Drop and reset to blocks each rep The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

C. AMRAP 3 minutes
9 Lateral box jump-overs 24/20″
9 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
6 Lateral box jump-overs 24/20″
6 CTB pull-ups
Rest 90 seconds
AMRAP 3 minutes
3 Lateral box jump-overs 24/20″
3 CTB pull-ups

Then, depending on your weaknesses, choose ONE of the following:

D.  25-20-15-10
HSPU
Assault Bike calories
Push press 115/75lbs

E. AMRAP 20 minutes
100 KB swings 53/35lbs
100 Pistols
Swim max pool laps in remaining time Score is total distance swam.

F. Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips. Complete faster than weeks 1 and 3, and in less sets overall.