Essentials:
A.
6 Sets:
Dead Lift x 1 rep – RDL to knee x 3 reps OT2min marks
B.
3 Sets:
2min AMRAP
Alternating DB Snatch
Rest 3min
Fitness:
A.
Build to a Tough Complex in 12min
Power Clean x 1 rep – Hang Power Clean x 2 reps
B.
3 Sets:
2min AMRAP
Power Snatch 95/65 lbs
Rest 3min
Performance:
A.
Build to a Tough Complex in 12min
Power Clean x1 rep – Hang Power Clean x 3 reps
B.
3 Sets:
2min AMRAP
Power Snatch 80% 1 RM
Rest 3min
+
Competitor Session 2:
5 Sets:
10 DL 275/185
400meter Run 60-70%
rest 2min