Essentials:
A.
OTM 12min
DB Power Snatch x 3 reps per Arm
B.
OTM 12min
Front Squat x 4-6 reps
C.
Jackie
For time:
1000Meter Row
50 DB Thrusters
30 Ring Pulls
Fitness:
A.
OTM 12min
Hang Power Snatch + OHS
B.
OTM 12min
Hang Power Clean + Front Squat
C.
Jackie
For time:
1000Meter Row
50 Thrusters 45/35
30 Pull Ups
Performance:
A.
OTM 12min
Squat Snatch x 2 reps @ 75% or Greater
B.
OTM 12min
Squat Clean x 2 reps @ 80% or Greater
C.
For time:
10 Back Squats 185/135
10 Back Squats 195/140
10 Back Squats 205/145
10 Back Squats 215/150
10 Back Squats 225/155
+
Competitor Session 2:
20 minute – Airdyne 60%