Essentials:
A.
5 Sets
Push Press x 5 reps
On the 2:30
Or ADAPT
B.
21-15-9
Kettlebell Swing
Shoulder to Overhead
Bar facing Burpee
Fitness:
A.
5 Sets
Push Press x 2 reps
On the 2:30
Or ADAPT
B.
21-15-9
Kettlebell Swing 55/35
Shoulder to Overhead 115/75
Bar facing Burpee
Performance:
A.
5 Sets
Push Press x 5,3,3,1,1
On the 2:30
Or ADAPT
B.
21-15-9-6-3
Kettlebell Swing 70/55
Shoulder to Overhead 115/75
Bar facing Burpee
Competitor Session 2:
A.
14min EMOM
Split Jerk x 1 rep @75%
B1.
3 Sets
Seated Dumbbell Z Press x 10 reps
Rest 30 sec
B2.
3 Sets
Single Arm KettleBell Overhead Walk x 50 meters per arm
Rest 30 sec
B3.
3 Sets
Parallette Handstand Push Up Negative x 1 rep
Rest 2min
C.
1 Set
Kneeling Jump to Squat x 20 reps
(Add Barbell if possible)