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Essentials:
A.
Three sets, not for time, of:
Ring Pulls or Pull Up Negatives 3-8 reps
Single-Unders x 40 reps
Leg raises x 4-6 reps
B.
Goblet Squats
*Set 1 – 15 reps
*Set 2 – 15 reps
*Set 3 – 12 reps
*Set 4 – 12reps
*Set 5 – 9 reps
*Set 6 – 9 reps
Sets done one the 2min marks
C.
Eight rounds for time of:
DB Push Press x 7 reps
DB Walking Lunges x 7 reps each leg

Fitness:
A.
Three sets, not for time, of:
Muscle-Ups transition work or C2B x 3-8 unbroken reps
Double-Unders x 20 reps
Toes to Bar x 4-6 reps
B.
Front Squat
*Set 1 – 15 reps
*Set 2 – 12 reps
*Set 3 – 9 reps
*Set 4 – 9 reps
Sets done one the 3 min marks
C.
Eight rounds for time of:
Push Press x 7 reps 95/65 lbs
Back Squat x 7 reps 95/65 lbs

Performance:
A.
Three sets, not for time, of:
Muscle-Ups x 3-4 unbroken reps
Double-Unders x 40-50 reps
Toes to Bar x 10-12 reps
B.
Front Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80%
*Set 3 – 3 reps @ 85%
*Set 4 – 3 reps @ 90%
Sets done one the 3 min marks
C.
Eight sets of:
Snatch Balance x 2 reps
Sets done on the 2min Marks
+
Competitor Session 2:
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 4 reps @ 90%
Rest 2-3 minutes between sets

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