Essentials:
A1. RKBS+Goblet Squat; (10+10), (10+10), (8+8), (8+8); OT 0, 7, 14, 21 min marks
A2. DB Bench press; 10, 10, 8, 8; OT 2, 9, 16, 23 min marks
A3. Ring Rows; 12-15×4; OT 4, 11, 18, 25 min marks
Fitness:
A1. Power clean; 2, 2, 1, 1; OT 0, 7, 14, 21 min marks
A2. Bench press; 5, 5, 3, 3; OT 2, 9, 16, 23 min marks
A3. Weighted Pull Ups+weighted dips; (3-5+3-5)x4; OT 4, 11, 18, 25 min marks
Performance:
A1. Power clean; 2, 2, 1, 1; OT 0, 7, 14, 21 min marks
A2. Bench press; 5, 5, 3, 3; OT 2, 9, 16, 23 min marks
A3. Muscle ups; 5 for time x4; OT 4, 11, 18, 25 min marks
+
Competitor Session 2:
21-15-9
Power clean and jerk 115/75
Burpees
CTB pull ups