*** There will be one class time at 9 am on Saturday ***
Essentials:
A.
12 min
Find a 1RM Shoulder to Overhead

B.
15 Sets
Vertical Slam Ball Throw x 3 rep
On the 40sec Marks

or ADAPT

C.
4 Rounds
No Push Up Burpee x 9 reps
Deadlift x 18 reps
Rest 3min

Fitness:
A.
12 min
Find a 1RM Shoulder to Overhead

B.
15 Sets
Power Clean x 1 rep 85%
On the 40sec Marks

or ADAPT

C.
4 Rounds
Bar Muscle Up x 5 reps
Deadlift x 18 reps 205/135
Rest 3min

Performance:
A.
12 min
Find a 1RM Shoulder to Overhead

B.
15 Sets
Power Clean x 1 rep 85%
On the 40sec Marks

or ADAPT

C.
4 Rounds
Muscle Up x 9 reps
Deadlift x 18 reps 275/185
Rest 3min

Competitor Session 2:
A.
2 Sets
Deadlift x 5 reps
Heavy as possible
Rest 3min

B.
Ski Erg:
2 Sets
2min Work
1min Rest
4 Sets
1min Work
Rest 30sec
8 Sets
20sec Work
10sec Rest