ATHLETE

A. Back Squat 3×1 @85-90%
4×1 @90-97.5%

B. 3 Rounds
16 Dumbbell Snatch (70/50)(50/35)
Run 400m

C. Optional Cashout: 3 Rounds: 1 min max double unders , 1 min of rest

COMPETITOR

A. SPEED Back Squat – 8×3 @62.5%
Controlled on the way down, explosive on the way up.

B. Split Jerk 6×3 @70-75% – 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 15 minutes – Climb the ladder
10 Double-unders
1 Muscle-up
20 Double-unders
2 Muscle-ups
30 Double-unders
3 Muscle-ups
40 Double-unders
4 Muscle-ups
Rest 1 minute
50 Double-unders
5 Muscle-ups
60 Double-unders
6 Muscle-ups
Rest 1 minute
70 Double-unders
7 Muscle-ups
80 Double-unders
8 Muscle-ups
Rest 1 minute
90 Double-unders
9 Muscle-ups
Rest 1 minute
100 Double-unders
10 Muscle-ups
Rest 1 minute
And so on (keep resting after each round if you make it that far)…

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

D1. 3 Rounds
16 Single arm dumbbell squat snatch 70/50lbs
Run 400m

D2. 5 Rounds
1 Minute max burpees
1 Minute max effort swim
Rest 1 minute

D3.  Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground.