Essentials:
A.
Deadlift
10min to build up to a Heavy single @ 85% of 1RM
*No Less than 5 sets, no more than 7 sets
Rest 3min
B.
4 Sets
No Push Up Burpee Box Jump Cluster x 10.10 reps
Rest 30 sec Between Clusters
On the 3min Mark
Rest 3min
C.
4 Sets
Row x 500 meters
On the 4min Marks
Fitness:
A.
Deadlift
10min to build up to a Heavy single @ 85% of 1RM
*No Less than 5 sets, no more than 7 sets
Rest 3min
B.
4 Sets
No Push Up Burpee Box Jump Cluster x 15.15 reps 20/16
Rest 30 sec Between Clusters
On the 3min Mark
Rest 3min
C.
4 Sets
Row x 500 meters
On the 4min Marks
Performance:
A.
Deadlift
10min to build up to a Heavy single @ 90% of 1RM
*No Less than 5 sets, no more than 7 sets
Rest 3min
B.
5 Sets
Hang Power Snatch Cluster x 1.1.1.1 reps
Rest 15sec between reps
On the 2:30min Mark
Rest 3min
C.
4 Sets
Row x 500 meters
On the 4min Mark
+
Competitor Session 2:
A.
3 Sets
Reverse Banded Back extensions x 12 reps
Rest 2min
B.
3 Sets
Reverse Hyper x 10 reps
Rest 2min