Essentials
A.
10 Sets
(First 5 Sets)
Hang Power Clean at Mid thigh x 2 reps
(Last 5 Sets)
Romanian Deadlift x 5 reps
Build in weight each set
On the 90 sec Marks
B.
4 Sets
(Sets 1,3)
Hang From the Bar x 20 sec
PVC Banded Pull Downs x 6 reps
Ring Pull x 8 reps
(Sets 2,4)
Parallette Push Ups x 4 reps
Plank Push Ups x 6 reps
Dumbbell Side Plank Raise x 8 reps per arm
On the 2:30 min Marks
C.
3 Sets
Single Leg Landmine RDL x 10 reps per leg
On the 3min
Fitness
A.
10 Sets
(First 5 Sets)
Hang Power Clean at Mid thigh x 2 reps
65-75%
(Last 5 Sets)
Romanian Deadlift x 5 reps
Build in weight each set
On the 90 sec Marks
B.
4 Sets
(Sets 1,3)
Ring or Bar Muscle Up x 1-2 reps
Strict Pull Up x 2-4 reps
Chest to Bar Pull Up x 4-6 reps
(Sets 2,4)
Strict Handstand Push Up x 2-4 reps
Kipping Handstand Push Ups x 4-6 reps
Push Ups x 6-8 reps
On the 2:30 min Marks
C.
3 Sets
Single Leg Landmine RDL x 10 reps per leg
On the 3min
Performance
A.
10 Sets
(First 5 Sets)
Power Clean from Blocks at Mid thigh x 2 reps
65-75%
(Last 5 Sets)
Romanian Deadlift x 5 reps
Build in weight each set
On the 90 sec Marks
B.
4 Sets
(Sets 1,3)
Strict Ring Muscle Up x 1-2 reps
Bar Muscle Up x 2-4 reps
Strict Pull Ups x 4-6 reps
(Sets 2,4)
Strict Handstand Push Up x 2-4 reps
Kipping Handstand Push Ups x 4-6 reps
Push Ups x 6-8 reps
On the 2:30 min Marks
C.
3 Sets
Single Leg Landmine RDL x 10 reps per leg
On the 3min