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Essentials:
A.
5 Sets
Hang Power Clean x 10 reps pvc/training bar/empty barbell
On the 2:30min
Or ADAPT
B.
For Time:
Deadlift x 35 reps 75%
Wall Ball x 70 reps
Fitness:
A.
5 Sets
Clean Deadlift + Floating Power Clean x 3 complexes 75%(+10-15lbs)
On the 2:30min
Or ADAPT
B.
For Time:
Deadlift x 35 reps 255/170
Wall Ball x 70 reps 20/14
Performance:
A.
5 Sets
Clean Deadlift + Floating Power Clean x 3 complexes 75%(+10-15lbs)
On the 2:30min
Or ADAPT
B.
For Time:
Deadlift x 35 reps 315/205
Wall Ball x 70 reps 20/14
Competitor Session 2:
A.
5 Sets
Free standing Head Stand x 45 sec
Free standing Handstand Attempts x 5 reps
Straddle to HS attempts x 5 reps
Rest 2 min
B1.
3 Sets
Russian KBS x 50 reps 70/55
Rest 1min
B2.
3 Sets
GHD Raise x 10 reps
Rest 2min
