Competitors Program Week 5, Day 3: 5x3 two-segment snatch pull 85-90% of Snatch 1RM (2 count pauses just off the floor, then at knee level, then complete the pull at the top. I'd suggest using straps). -then- (Optional) 3x5 clean grip overhead squat (by feel) -then- 5 alternating attempts for max time held in: - L-sit - freestanding handstand -then- With a 15 minute running clock: Run 800m Followed by max rounds of: (2,4,6...) alternating stone shoulders (120/80) *after each set, carry the stone 100ft on the left shoulder, then 100ft on the right shoulder. If you complete the round of 12, then stop and mark the time.
Prehab/activation: SMR - calves / TFL / quads -then- Spend some time practicing / warming up double unders -then- AMRAP in 5 minutes: (5,10,15...) unbroken double unders -then- AMRAP in 20 minutes: 15 swings (53/35) 15 ring push-ups 15 steps in place front rack walking lunges (53/35) 200m run