Essentials:
A.
10 Sets
Snatch Grip RDL to Mid Shin x 5 reps
OTM
REST 5min
B.
5 Sets
Back Squats x 8-10 reps
Tempo 32×1
On The 3min Marks
*Work up to a weight where the last 1-2 sets you are only able to get to the 8 rep not 10.*
REST 5min
C.
5 rounds for time:
Thrusters x 12 reps
Ring Pulls x 12 reps
Fitness:
A.
10 Sets
Power Snatch x 1 rep 73-77%
OTM
REST 5min
B.
5 Sets
Back Squats x 4-6 reps
Tempo 32×1
On The 3min Marks
*Work up to a weight where the last 1-2 sets you are only able to get to the 4 rep not 6.*
REST 5min
C.
5 rounds for time:
Thrusters x 12 reps 95/65
Strict Pull-ups x 6/3 reps
Performance:
A.
10 Sets
Squat Snatch x 1 rep 87%
OTM
REST 5min
B.
5 Sets
Pausing Back Squats x 4 reps
3sec pause at Bottom
On the 3min Marks
REST 5min
C.
5 rounds for time:
Thrusters x 12 reps 115/75
Strict Pull-ups x 12 reps
+
Competitor Session 2:
14 Sets
Muscle-ups x 2-4 reps
OTM