Essentials:
A.
15min EMOM
Odd: Med Ball Clean x 5 reps
Even: Side Plank x 20sec per side
B.
3 Sets each for time
7-5-3
Dumbbell Thruster
Jumping Pull Up
Burpee
Rest 2min
Fitness:
A.
15min
Clean from Hang Just Below Knee + Jerk
Build up to 85% and then perform 5 singles at 85%
Rest at least 1min between singles.
B.
3 Sets each for time
7-5-3
Thruster 100/70
Kipping Pull Up
Bar facing Burpee
Rest 2min
Performance:
A.
15min
Clean from Blocks Just Below Knee + Jerk
Build up to 85% and then perform 5 singles at 85%
Rest at least 1min between singles.
B.
4 Sets each for time
9-7-5
Thruster 115/75
Kipping Chest to Bar
Bar facing Burpee
Rest 2min
*Increase Pace each set
Competitor Session 2:
A
4 Sets
Opposite arm single leg Dumbbell RDL x 10 per side
Rest 2min
B1.
5 Sets
Single Leg Box Jump x 5 per leg
Rest 30sec
B2.
5 Sets
Kneeling Jumps x 5 reps
Rest 2min
C.
10 Sets
Airdyne x 1:30min 85%
Rest 1min