Essentials:
A.
5 Sets
Slow Pull Squat Clean x 5 reps
PVC, Training Bar, Empty Barbell
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT
B.
6min AMRAP
Man Makers x 3 reps
Jumping Pull Ups x 9 reps
Fitness:
A.
5 Sets
Slow Pull Squat Clean x 3 reps 72%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT
B.
6min AMRAP
Man Makers x 3 reps 50/35
Chest to Bar x 9 reps
Performance:
A.
5 Sets
Slow Pull Squat Clean x 3 reps 72%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT
B.
6min AMRAP
Man Makers x 3 reps 55/35
Chest to Bar x 9 reps
Competitor Session 2:
A.
5 Sets
RNT Dumbbell Split Squat x 10 reps Per leg
Rest 3min
B.
7 Sets
Jerk Dip + Split Jerk x 1+1 reps
65-75%
Rest 2min
C.
14min
Assault Bike 75%
*At the top of every 2min perform 1 pegboard, including the start of the 14min.*