Essentials:
A.
15min
Every 30 sec
1.Pull Up Negative x 1 reps
2.Box Dips x 5 reps
B.
3 Rounds For Time:
Assault Bike x 900 meters
Alternating Dumbbell Power Snatch x 21 reps
Goblet Squat x 12 reps
Fitness:
A.
15min
Every 30 sec
1.Muscle Up (Ring or Bar) x 1 Attempt
2.Box Dips x 5 reps
B.
3 Rounds For Time:
Run x 400 meters
Alternating Dumbbell Power Snatch x 21 reps 50/35
Dumbbell Overhead Squat x 12 reps 50/35 (6 per arm)
Performance:
A.
15min
Every 30 sec
1.Muscle Up x 3-4 reps
2.Ring Dips x 4-5 reps
B.
3 Rounds For Time:
Run x 400 meters
Alternating Dumbbell Power Snatch x 21 reps 70/55
Dumbbell Overhead Squat x 12 reps 70/55 (6 per arm)
Competitor Session 2:
A.
3 Sets
Weighted Hollow Rock x 20 reps
Rest 90 sec
B.
15min
Every 30 sec
Snatch High Pull + Power Snatch 50%
C.
Ski x 15min 75%
Every 3 Min Perform 2 Peg Board