ATHLETE

A. Back Squat
3×1 @85-90%
3×1 @90-95%

B. 12 min AMRAP
30 Double-unders
12 Alternating pistols
2 Rope climbs

COMPETITOR

A. SPEED Back Squat – 8×3 @67.5% Controlled on the way down, explosive on the way up.

B. Split Jerk 7×2 @80-85% – 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. 5 Rounds
50 Double-unders
16 Alternating pistols
4 Rope climbs
Rest 2 minutes

Then, depending on your weaknesses, choose ONE of the following:
D. AMRAP 10 minutes
10 Calorie row
10 Hang power cleans 135/95lbs
10 Box jump overs 24/20″

E. Swim 250m Rest 3 minutes Swim 200m Rest 2:30 Swim 150 Rest 2 minutes Swim 100m Rest 90 seconds Swim 50m

F. 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. Faster than week 2, and in less overall sets