ATHLETE
A. Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP. Take it from the floor if possible

B. 5 Rounds:
200m Sprint
5 Heavy Squat Cleans 205/125lbs
Rest :90

COMPETITOR

A. Back squat 4×4 @70%

We are still priming that CNS for next weeks max-out. Make sure you lift the bar with purpose. Be FAST.

B. Strict press speed work – EMOM 10 minutes 3 reps @70% AFAP

C. 5 Rounds

1 “Gasser” (200 yard sprint, 100 out, 100 back)

5 Squat Cleans 225/145lbs

Rest :90

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

D1. EMOM 10:00

Row 200/150m HAF

You all should know what HAF means by now.

No pacing.

D2. Gymnastics

AMRAP 6 Minutes

50ft HS Walk forward
25ft HS Walk Backwards
Sprint 100m (50m out and back)