Essentials:
A.
15min EMOM
Odd: Med Ball Clean x 5 reps
Even: 1 Arm Plank x 20sec per Arm
B.
3 Rounds For Time:
V-Ups x 20
Box Jump x 15
Goblet Squat x 20
Fitness:
A.
15min
Clean from Hang Just Below Knee + Jerk
Build up to 85%(+5-10lbs) and then perform 5 singles at 85%(+5-10lbs)
Rest at least 1min between singles.
B.
For Time:
Toes to Bar x 20
Box Jump x 15 24/20
Full Clean x 12 65%
Toes to Bar x 20
Box Jump x 15 24/20
Full Clean x 10 75%
Toes to Bar x 20
Box Jump x 15 24/20
Full Clean x 8 85%
*18min Cap
Performance:
A.
15min
Clean from Blocks Just Below Knee + Jerk
Build up to 85%(+5-10lbs) and then perform 5 singles at 85%(+5-10lbs)
Rest at least 1min between singles.
B.
For Time:
Toes to Bar x 20
Box Jump x 15 24/20
Full Clean x 12 205/145
Toes to Bar x 20
Box Jump x 15 24/20
Full Clean x 10 225/155
Toes to Bar x 20
Box Jump x 15 24/20
Full Clean x 8 255/175
*18min Cap
Competitor Session 2:
A
4 Sets
Opposite arm single leg Dumbbell RDL x 10 per side
Rest 2min
B1.
5 Sets
Single Leg Box Jump x 5 per leg
Rest 30sec
B2.
5 Sets
Kneeling Jumps x 5 reps
Rest 2min
C.
10 Sets
Airdyne x 1min 95%
Airdyne x 2min 65%