Essentials:
A.
4 Sets
Dip Negatives x 5 reps @31A1
Push Ups x 10 reps
On the 4min Marks
Rest 3min
B.
4 Sets
Pull Ups Negatives x 2-3 reps
Bent Over Dumbbell Rows x 6-8 per Arm
On the 4min Mark
Rest 3min
C.
3 Sets
Row x 1min 110%
On the 4min Marks
Fitness:
A.
4 Sets
Weighted Dips x 5 reps
Push Ups x 10 reps
or
Weighted Dip Negatives x 5 reps @31A1
Push Ups x 10 reps
On the 4min Marks
Rest 3min
B.
4 Sets
Weighted Pull Ups x 2-3 reps
Bent Over Dumbbell Rows x 6-8 per Arm
or
Weighted Pull Ups Negatives x 2-3 reps
Bent Over Dumbbell Rows x 6-8 per Arm
On the 4min Mark
Rest 3min
C.
3 Sets
Row x 1min 110%
On the 4min Marks
Performance:
A.
4 Sets
Split Jerk x 5 reps
On the 4min Marks
*Use Blocks if Possible*
Rest 3min
B.
4 Sets
Bent Over Dumbbell Rows x 6-8 per Arm
On the 4min Mark
Rest 3min
C.
3 Sets
Row x 1min 110%
On the 4min Marks