ATHLETE

A. SPEED Back Squat – 8×3 @65% Controlled on the way down, explosive on the way up.

B. AMRAP 12 minutes
20 OHS (95/65)(75/55)
15 Pull-ups
10 Box-jumps

COMPETITOR

A. SPEED Back Squat – 8×3 @65% Controlled on the way down, explosive on the way up.

B. Split Jerk 6×3 @70-80% – 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 12 minutes:
Run 800 then Max muscle-ups in remaining time*
*Rest 30 seconds every time you come off the rings.

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

D. AMRAP 12 minutes
30 OHS 95/65lbs
20 Pull-ups
10 Box-jumps 30/24″

E. 3 Rounds
50 Push-ups
100 Air squats
Swim 100m
Rest 2 minutes

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