Essentials:
A.
5 Sets
Wall Sit Theraband Sots Press x 15 reps
On the 2:30min
or
ADAPT
B.
3 Sets
Back Squat x 5 reps
Work Up to last set at 70%
On the 2:30min
C.
4 Sets
3min AMRAP
Goblet Squats x 3 reps 95/65
Kettlebell Swings x 6 reps 95/65
Burpee/Ring Pulls x 9 reps
Rest 1min
*sets 1 and 3 are Burpees; Sets 2 and 4 are Pull Ups
Fitness:
A.
12min
Overhead Squat
5 Singles @ 85% of Snatch
or
ADAPT
B.
3 Sets
Back Squat x 5 reps
Work Up to last set at 72%
On the 2:30min
C.
4 Sets
3min AMRAP
Snatch x 3 reps 95/65
Hang Power Clean x 6 reps 95/65
Bar Facing Burpee/Pull Up x 9 reps
Rest 1min
*sets 1 and 3 are Burpees; Sets 2 and 4 are Pull Ups
Performance:
A.
12min
Snatch
5 Singles @ 85%
B.
3 Sets
Back Squat x 5 reps
Work Up to last set at 77%
On the 2:30min
C.
4 Sets
3min AMRAP
Snatch x 3 reps 115/75
Hang Power Clean x 6 reps 115/75
Bar Facing Burpee/Chest to Bar Pull Up x 9 reps
Rest 1min
*sets 1 and 3 are Burpees; Sets 2 and 4 are Pull Ups
+
Competitor Session 2:
A.
3 Sets
Power Clean + 3 Thruster @ 65% of Clean and Jerk
Rest as needed
B.
Airdyne
25 sets
12 sec 100%
18 sec 85%
30 sec 65%
