Essentials:
A.
5 Sets
Hip Thrusts x 6 reps @ 100% of your 10rm
On the 2:30min Marks
B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing
C.
3 Rounds for reps:
Sumo Deadlift x 2min
Russian Kettlebell Swings x 2min
No Push Up Burpee x 2min
Rest 2min
Fitness:
A.
5 Sets
Tempo Hang Power Snatch From Below Knee x 2 reps
Lower Bar from hip to below knee is 5sec
Pulling bar to Power position or Hip is 5 sec
From Hip to over head is explode
On the 2:30min Marks
B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing
C.
3 Rounds for reps:
Hang Power Clean x 2min 115/75
Russian Kettlebell Swings x 2min 55/35
No Push Up Burpee x 2min
Rest 2min
Performance:
A.
5 Sets
Hang Power Snatch From above Knee+Hang Power Snatch From Below Knee+Power Snatch x 1+1+1 reps
On the 2:30min Marks
B.
20Sets
Speed Sumo Deadlift x 1 rep @60%
On the 30sec Marks
C.
3 Rounds for reps:
Hang Power Clean x 2min 135/95
Russian Kettlebell Swings x 2min 70/55
No Push Up Burpee x 2min
Rest 2min
+
Competitor Session 2:
A.
3 Sets
Reverse Hyper x 10 reps @80% of 1rm Back Squat
Rest 2min
B.
3 Sets
Pin Pulls from Knee x 3 reps
Rest 3min