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Essentials:
A.
6 Sets (Alternate Movements each set)
1. Dumbbell Single arm Bench press with Isometric Extension Hold on opposite arm x 7 reps per arm
2. Dumbbell Single arm Push Press with Isometric Hold on Shoulder with opposite arm x 7 reps per arm
On the 2min Marks
Or
ADAPT

B.
4 Sets
Row x 12 sec Max Effort
Row x 48sec Recovery pace
3 Sets
Row x 25 sec Max Effort
Row x 95 sec Recovery pace
2 Sets
Row x 50 sec Max Effort
Row x 130 sec Recovery pace

Fitness:
A.
6 Sets (Alternate Movements each set)
1. Dumbbell Single arm Bench press with Isometric Extension Hold on opposite arm x 7 reps per arm
2. Dumbbell Single arm Push Press with Isometric Hold on Shoulder with opposite arm x 7 reps per arm
On the 2min Marks
Or
ADAPT

B.
4 Sets
Row x 12 sec Max Effort
Row x 48sec Recovery pace
3 Sets
Row x 25 sec Max Effort
Row x 95 sec Recovery pace
2 Sets
Row x 50 sec Max Effort
Row x 130 sec Recovery pace

Performance:
A.
6 Sets (Alternate Movements each set)
1. Dumbbell Single arm Bench press with Isometric Extension Hold on opposite arm x 7 reps per arm
2. Dumbbell Single arm Push Press with Isometric Hold on Shoulder with opposite arm x 7 reps per arm
On the 2min Marks
Or
ADAPT

B.
4 Sets
Row x 12 sec Max Effort
Row x 48sec Recovery pace
3 Sets
Row x 25 sec Max Effort
Row x 95 sec Recovery pace
2 Sets
Row x 50 sec Max Effort
Row x 130 sec Recovery pace

Competitor Session 2:
A.
5 Sets
Double Kettlebell Front Squat x 10 reps
Tempo 33×1
Rest 2min

B.
5 Sets
Tall Split jerk x 5 reps
Rest 2min

C.
For Time:
Double Under x 300 reps

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