The Academy’s Training:

 Front Squat x5x3 (+5)
Followed By:
2RFCO:
2 min. Max Push Ups
Rest 2 minutes
2 min. Max Strict Chin Ups
Rest 2 minutes
2 Min. Max Calories Row
Rest 2 minutes

The USAW Team’s Training:

   Power snatch – heavy 4, 95% x 4, 90% x 4
    Snatch pull – heavy 6, 95% x 6, 90% x 6
    Jerk split squat – heavy 6, 95% x 6, 90% x 6

4 sets; no rest:
12 pull-ups
12 dips

Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk – not to a full depth lunge position. Repeat on your non-jerk-leg side as well for balance.