Essentials
A.
5 Sets
Underhand Grip Bent Over Row x 8 reps
Tempo 13×3
On the 2:30min Marks
B.
6 Sets
Bent Over YTA’s x 5 reps
On the 90sec Marks
C.
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder to Overhead
Ring Pulls
Fitness
A.
5 Sets
Weighted Pull Ups x 3 reps
Tempo 13×3
On the 2:30min Marks
B.
6 Sets
Negative Bar Muscle Up + Kipping Hips to Bar + Kipping Chest to Bar
On the 90sec Marks
C.
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 155/95
Pull Ups
Performance:
A.
6 Sets
Split Jerk x 1 rep
On the 2min Mark
*Starting weight is 255/145 and each set needs to be increasing in load
**From the rack, no blocks
B.
3 Sets
Strict Muscle Up x 1 rep
Kipping Muscle Up x 4-6 reps
Active Ring Kip x 4-6 reps
On the 3min
*Try to get all reps without coming off the rings
C.
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 205/125
Chest to Bar
+
Competitor Session 2:
A.
3 Sets
Press x 2 reps Tempo 55×1
Weighted Pull Ups x 3 reps
Rest 3min
B.
4 Sets
Run x 400 meters 75%
Rest 2min