Essentials:
A.
12min
Every 30sec Box Jump x 4 reps
B.
3 Rounds For Time:
Single Under x 100 reps
Incline Push Up x 25 reps
*10min Time Cap*
Fitness:
A.
12min
Every 30sec
Power Clean x 1 rep + Box Jump x 2 reps
Min 0-4 62%
Min 4-8 67%
Min 8-12 72%
B.
3 Rounds For Time:
Double Under x 70 reps
Push Ups x 35 reps
*10min Time Cap*
Performance:
A.
12min
Every 30sec
Power Clean x 1 rep + Seated Box Jump x 2 reps
Min 0-4 65%
Min 4-8 70%
Min 8-12 75
B.
3 Rounds For Time:
Double Under x 100 reps
Push Ups x 35 reps
*10min Time Cap*
Competitor Session 2:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
5 Sets
Behind the neck Pull Ups x 10/5 reps
Russian Kettlebell Swing x 50 reps
Rest 3min