Essentials:

A.
5 Sets
Dumbbell Complex (Dumbbell Deadlift + Dumbbell Shoulder to Overhead + Dumbbell Front Squats) x 5+5+5 reps
*Increase Load each set ; Complex is to be Unbroken for all 15 reps or it doesn’t count
On the 3min Mark

B.
9-7-5-3-1
Man Maker
Parallette Dips

C.
Double Tabata Row for Max Cal
16 Sets
Row x 20 sec
Rest x 10 sec

Fitness:
A.
5 Sets
Dumbbell Complex (Dumbbell Deadlift + Dumbbell Hang Squat Clean + Dumbbell Shoulder to Overhead + Dumbbell Front Squats) x 5+5+5+5 reps
*Increase Load each set ; Complex is to be Unbroken for all 20 reps or it doesn’t count
On the 3min Mark

B.
9-7-5-3-1
Full Clean 75%
Deficit Handstand Push Up 3”/1.5”

C.
Double Tabata Row for Max Cal
16 Sets
Row x 20 sec
Rest x 10 sec

Performance:
A.
15 min
Full Clean and Jerk
Build up to 85% and perform 3 singles (Rest at least 1 min between)
Drop weight and perform 2 set of 2 reps Power Clean and Jerk
Males drop by 30 lbs
Females drop by 15lbs
Sets of 2 is not touch and go, rest only 15sec between reps

B.
9-7-5-3-1
Full Clean 225/155
Parallette Handstand Push Ups (one Abmat Allowed)

C.
Double Tabata Row for Max Cal
16 Sets
Row x 20 sec
Rest x 10 sec
+
Competitor Session 2:
A.
12min
Back Squat
Build up to 80% of 3RM and perform a set of 5 reps
Drop weight by 45 lbs and then perform a second set of 5 reps

B.
4 Sets
Snatch Grip Deficit Deadlift x 5 reps 60% of Deadlift

C.
For Time:
1 Pull Rope Climb x 30 reps