Essentials:
A.
4 Sets
5 Snatch Push Jerk + 5 Overhead Squat
On the 2:30min
B.
4 Sets
Shoulder Press x 3 reps
Tempo 33×3
On the 2:30min
Or
ADAPT
C.
5 Sets
Shoulder to Overhead x 5 reps Moderate
No Push Up Burpee Box Jump x 7 reps
Single Under x 30 reps
Rest 90sec
Fitness:
A.
4 Sets
1 Snatch Push Jerk + 1 Snatch Balance + 2 Overhead Squat
*Build to a Heavy
On the 2:30min
B.
4 Sets
Shoulder Press x 3 reps
Tempo 33×3
On the 2:30min
Or
ADAPT
C.
5 Sets
Shoulder to Overhead x 3 reps 70% of Clean
Bar Muscle Up x 4 reps
Double Under x 20 reps
Rest 90sec
Performance:
A.
4 Sets
2 Snatch Balance + 2 Overhead Squat
*Build to a Heavy
On the 2:30min
B.
4 Sets
Dynamic Shoulder Press with 40 lbs dynamic load x 3 reps
Tempo 33×3
On the 2:30min
Or
ADAPT
C.
5 Sets
Shoulder to Overhead x 3 reps 225/145
Bar Muscle Up x 6 reps
Double Under x 27 reps
Rest 90sec
Competitor Session 2:
A.
4 Sets
Legless Rope Climb x 3 reps
On the 2:30min Marks
B.
3 Sets
Bridge Lifts x 8 reps
Rest as needed
C.
6 Sets
Ski x 1min
Rest 2 min
A. 135, 155, 175, 195#
B. 105, 115, 125, 135#
C. 1:40, 5:10, 8:12. 11:12, 13:51 Rx/210# (splits were 1:40, 2:00, 1:32, 1:30, 1:09)