Essentials:
A.
5 Sets
Med Ball Clean x 15 reps
On the 2:30min
Or ADAPT
B.
22min AMRAP
Ring Climber x 20 reps
Dumbbell Hang Power Clean and Jerk x 20 reps
Single Unders x 150 reps
Fitness:
A.
5 Sets
Hang at Thigh Height Full Clean Cluster x 1.1 reps
On the 2:30min
Build in each set
Or ADAPT
B.
22min AMRAP
Rope Climb x 2 reps
Power Clean and Jerk x 20 reps 135/95
Double Unders x 100 reps
Performance:
A.
5 Sets
From Blocks at Thigh Height Full Clean x 2 reps
On the 2:30min
Build in each set
B.
22min AMRAP
Peg Board Accents x 2/1
Power Clean and Jerk x 20 reps 155/105
Double Unders x 100 reps
Competitor Session 2:
A1.
3 sets
Ring Support Hold x 60 sec
Rest 1min
A2.
Box Slide to Press x 10 reps
Rest 1min
A3.
Chin Over Bar Hold x 45 sec
Rest 3min
B.
5 rounds
Row x 2min
Run x 2min
Ski x 2min