Essentials:
A.
5 Sets
Snatch Grip Bent Over Barbell Row x 5 reps
On the 2min
B.
4 Sets
Single Arm KB Shoulder Press x 3 reps per Arm
Build to a heavy
On the 2:30min
C.
3-6-9-12-9-6-3
Dumbbell Shoulder to Overhead
Sit Up
Jumping Pull Up
*15min Cap
Fitness:
A.
15 Sets
Power Snatch x 1 reps 75%(+5lbs)
On the 40sec Marks
B.
4 Sets
Push Jerk x 3
Build to a heavy
On the 2:30min
C.
3-6-9-12-9-6-3
Shoulder to Overhead 175/100
Toes to Bar
Kipping Pull Up
*15min Cap
**No butterfly pull up
Performance:
A.
15 Sets
Power Snatch x 1 reps 80%(+5lbs)
On the 40sec Marks
B.
4 Sets
2 Push Jerk + 1 Split Jerk
Build no greater than 90% of PJ
From Blocks
On the 2:30min
C.
3-6-9-12-9-6-3
Shoulder to Overhead 205/135
Toes to Bar
Kipping Chest to Bar
*15min cap
** No butterfly Pull Up
Competitor Session 2:
A.
2 Sets
Weighted Wide Grip Pull Up x 5 reps
Rest 3min
B.
3 Sets
Hanging From Bar Wipers x 8 per side
Rest 3min
C.
16 Sets
Ski x 20sec all out
Rest 10 sec