Essentials:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
12min
Every 30sec Box Jump x 4 reps
C.
3 Sets
Russian Kettlebell Swing x 50-70 reps
On the 4min Marks
Fitness:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
12min
Every 30sec
Power Clean x 1 rep + Box Jump x 2 reps
Min 0-4 65%
Min 4-8 70%
Min 8-12 75%
C.
3 Sets
Russian Kettlebell Swing x 50-70 reps 55/35
On the 4min Marks
Performance:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
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%
C.
3 Sets
Russian Kettlebell Swing x 50-70 reps 70/55
On the 4min Marks
Competitor Session 2:
A.
5 Sets
Behind the neck Pull Ups x 10/5 reps
Plank x 1min
Rest 3min
B.
5 Sets
Kneeling Squat Jump x 10 reps
Rest 90 sec