Essentials:
A.
5 Sets
Kettlebell Push Press x 7 reps per Arm
Tempo @ 31×1
Single Arm Ring Pull x 7 per side
On the 2:30min
B.
For Time:
Slam Ball Over Shoulder x 30 reps
Box Facing Jump Over x 30 reps
Fitness:
A.
5 Sets
Kettlebell Push Press x 7 reps per Arm
Tempo @ 31×1
Rope Pull Up x 5 per side
On the 2:30min
B.
For Time:
Power Clean x 30 reps 135/95
Box Facing Jump Over x 30 reps 24/20
Performance:
A.
5 Sets
Kettlebell Push Press x 7 reps per Arm
Tempo @ 31×1
Rope Pull Up x 7 per side
On the 2:30min
B.
For Time:
Power Clean x 30 reps 135/95
Box Facing Jump Over x 30 reps 24/20
Competitor Session 2:
A.
8min EMOM
Push Jerk x 5 reps 185/135
*From Floor*
B.
10 Sets
Banded Russian KBS x 20 reps
Rest 1min