ATHLETE

A. Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP

B. AMRAP 12 Minutes

8 Burpee Pullups OR Burpee Jump Pullups OR 1 Alec Smith Complex (4 Pull-ups, 3 CTB, 2 Bar MU)
8 Shoulder to Overhead (135/95)(115/80)
16/12 Assault Bike or Row calories

COMPETITOR

A. Back squat 4×4 @87.5%

B. Strict press speed work – EMOM 10 minutes 3 reps @67.5% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

C. AMRAP 12 Minutes

1 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)

8 Shoulder to OH 165/110lbs

16/12 Assault Bike calories

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

D1. 10 Rounds

Run 200m

Rest 30 seconds

D2. Tabata ‘Nose and Toes’ HS hold (8 Rounds :20 on :10 off)

Rest 90 seconds

100′ HS walk for time