Essentials:
A. Back squat; 6-8 x10; OT 3min; tempo 32×1
+
3 Rounds Each For Time:
10 Sumo Dead Lift High Pull
10 Bench dips
rest 3min
Fitness:
A. Back squat Cluster; 3.3.3.3 x5; rest 35sec/OT 6min
+
3 Rounds Each For Time:
10 power clean and jerk 135/95
10 Stationary dips
rest 3min
Performance:
A. Front squat Cluster; 3.3.3.3 x5; rest 35sec/OT 6min
B1. TnG power clean and jerk; 10, 10, 10; rest 1 min
B2. ring dips; 10 for time x3; rest 2 min
+
Competitor Session 2:
Airdyne 7 min @85%
slow spin recover 5 min
Row 1500m @85%
slow airdyne recover 5 min
Run 1200m @85%