Essentials:
A.
Deadlift x 5 reps
Tempo 51×5
Build to last Set 70%
On the 2:30min
B.
3 Sets For Total Reps:
Incline Push Up x 1min
Kettlebell Swing x 1min
Parallette Dip x 1min
Sit Up x 1min
Rest 1min
Fitness:
A.
Deadlift x 5 reps
Tempo 51×5
Build to last Set 75%
On the 2:30min
B.
3 Sets For Total Reps:
Push Up x 1min
Kettlebell Swing x 1min 55/35
Dip x 1min
Sit Up x 1min
Rest 1min
Performance:
A.
Deadlift x 5 reps
Tempo 51×5
Build to last Set 75%
On the 2:30min
B.
3 Sets For Total Reps:
Push Up x 1min
Kettlebell Swing x 1min 70/55
Ring Dip x 1min
GHD Sit Up x 1min
Rest 1min
Competitor Session 2:
A.
3 Sets
Hang Clean and Jerk x 15 reps as fast as possible 135/95
Rest 4min
B.
3 Sets
Hold stone x 1min
Rest 3min