Essentials:
A.
5 Sets
Push Jerk 7 reps
On the 2min
B.
3 Sets
Chin Over Bar Hold x 10 sec
Ring Pull x 10
Jumping Pull Up x 5 reps (Adjust height so that its hard for you to get each rep chin over bar)
On the 3min Mark
C.
7 Rounds For Time:
Burpee Box Jump Over x 5 reps
Air Squat x 15 reps
Fitness:
A.
5 Sets
Split Jerk 2 reps
*Build on each set and end with a heavy double
On the 2min
B.
3 Sets
Chin Over Bar Hold x 20 sec
Pull Up x 5-15 Unbroken Reps
On the 3min Mark
C.
10 Rounds For Time:
Burpee Box Jump Over x 5 reps 20/16
Air Squat x 15 reps
Performance:
A.
10min
Build to a Heavy Split Jerk
*Use Rack , and stop about 10-20 shy of a Max
B.
3 Sets
False Grip Ring Strict Pull Up x 5
Chest to bar Pull Up x 60% Max Reps
On the 3min Mark
C.
10 Rounds For Time:
Burpee Box Jump Over x 5 reps 20/20
Air Squat x 15 reps
*If you have a weight vest or Titin Shirt, wear it.
Competitor Session 2:
A.
10min EMOM
Toes to Bar x 5 Strict + 5 Kipping
A. 185, 205, 225, 245, 245#
B. 20 sec + 15 pull ups UB on first two sets. 20 sec + 7 pull ups with a break.
C. 11:06 Rx (with Titin Vest)