BENCH MARK MAKE UP DAY
or
Essentials:
A.
3 Sets
Bar Pull with 3 sec hold at top x 5 reps
On the 3min Marks
B.
4 Rounds Each For time:
Deadlift x 12 reps
Box Jump x 12 reps
Row x 12 cal
Rest 4min
Fitness:
A.
3 Sets
½ Body Weight Pull Up with 3 sec hold at top x 7 reps
On the 3min Marks
B.
4 Rounds Each For time:
Deadlift x 12 reps 225/155
Box Jump x 12 reps 24/20
Row x 12 cal
Rest 4min
Performance:
A.
For Time:
Muscle Up x 30 reps
B.
5 Rounds Each For time:
Deadlift x 12 reps 315/205
Box Jump x 12 reps 30/24
Airdyne x 12 cal
Rest 4min
+
Competitor Session 2:
6 Sets
Pulling Complex (Pull Up+Chest to Bar+Bar Muscle Up+Roll to Support) x 3+2+1+1 reps
On the 2min Marks