Essentials:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
4 Rounds For Time:
Single Unders x 50 reps
Sumo Deadlift High Pull x 12 reps
Shoulder to Overhead x 12 reps
Rest 2min
Fitness:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
For Time:
Double Unders x 50 reps
Power Clean and Jerk x 11 reps 135/95
Rest 3min
Double Unders x 50 reps
Power Clean and Jerk x 9 reps 155/105
Rest 2min
Double Unders x 50 reps
Power Clean and Jerk x 7 reps 175/115
Rest 1min
Double Unders x 50 reps
Power Clean and Jerk x 5 reps 195/125
Performance:
A.
5 Sets
Standing Strict Press x 7 reps
Bent Over Single Arm Row x 7 reps per Arm
On the 3min Marks
B.
For Time:
Double Unders x 50 reps
Power Clean and Jerk x 11 reps 165/125
Rest 3min
Double Unders x 50 reps
Power Clean and Jerk x 9 reps 185/135
Rest 2min
Double Unders x 50 reps
Power Clean and Jerk x 7 reps 205/145
Rest 1min
Double Unders x 50 reps
Power Clean and Jerk x 5 reps 225/155
Competitor Session 2:
A.
5 Sets
Behind the neck Pull Ups x 10/5 reps
Russian Kettlebell Swing x 50 reps
Rest 3min
B.
5 Sets
Kneeling Squat Jump x 10 reps
Rest 90 sec