ATHLETE

A. SPEED Back Squats – 6×3 @60% Controlled on the way down, explosive on the way up

B.  3 Rounds
15 Assault Bike calories or 20 Row Calories
15 Toes to bar

Rest 2 minutes

3 Rounds
10 Assault Bike calories or 15 Row Calories
10 Toes to bar

Rest 2 minutes

3 Rounds
5 Assault Bike Calories or 10 Row Calories
5 Toes to bar

COMPETITOR

A. SPEED Back Squat – 8×3 @60% Controlled on the way down, explosive on the way up

B. Split Jerk 6×3 @70% – 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. Interval Work
3 Rounds
20 Assault Bike calories
15 Toes to bar
Rest 2 minutes
3 Rounds
15 Assault Bike calories
10 Toes to bar
Rest 2 minutes
3 Rounds
10 Assault Bike calories
5 Toes to bar

Then, depending on your weaknesses, choose ONE of the following:
D1. Met-Con
4 Rounds 50′ HS walk
15 Ring dips
10 Push jerk 165/110lbs*
*Push jerk weight increases 20/10lbs each round

D2. Bitch Work
5 Rounds
Swim 50m
15 Dumbbell thrusters 40/25lbs

D3. Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.