Saturday 7.29.17

Essentials:
A.
5 Sets
Standing Strict Press x 5 reps
Dumbbell Renegade Row x 5 reps per Arm
On the 2:30min Marks

B.
3 Sets
Every 3min Complete
Burpee Box Jump Over x 12 reps
Kettlebell Swing x 24 reps

Fitness:
A.
5 Sets
Standing Strict Press x 5 reps
Kettlebell Renegade Row x 5 reps per Arm
On the 2:30min Marks

B.
Every 3min Complete
2 Rounds of:
Bupree Box Jump Over x 7 reps 24/20
Power Clean and Jerk x 3 reps 165/110
*If completed the 2 rounds in under 3min then at the 3 min mark complete 2 more rounds but reps go to 9 and 4. At the 6min mark reps go to 11 and 5. Workout ends when you can not complete the 2 rounds with the given reps in the 3min time.
*You must wait till the 3min mark to start your next set of 2 rounds.

Performance:
A.
5 Sets
Standing Strict Press x 5 reps
Kettlebell Renegade Row x 5 reps per Arm
On the 2:30min Marks

B.
Every 3min Complete
2 Rounds of:
Bupree Box Jump Over x 7 reps 24/20
Power Clean and Jerk x 3 reps 205/135
*If completed the 2 rounds in under 3min then at the 3 min mark complete 2 more rounds but reps go to 9 and 4. At the 6min mark reps go to 11 and 5 and so on. Workout ends when you can not complete the 2 rounds with the given reps in the 3min time.
*You must wait till the 3min mark to start your next set of 2 rounds.

Competitor Session 2:
A.
5 Sets
Single Arm Kettlebell Push Press x 7 reps per Arm
Rest 2min

B.
4 Sets
Alternating In Front the head to behind the head strict Pull Ups x 10 total reps
Russian KBS x 50 reps
Rest 3min