Essentials:
A.
5 Sets
Push Press x 7 reps
Build in weight
On the 2:30
Or ADAPT
B.
5 Rounds For Time:
Run x 200 meters
Kettlebell Swing x 20 reps
Ring Climbers x 10 reps
Fitness:
A.
5 Sets
Push Press x 3 reps
Build in weight
On the 2:30
Or ADAPT
B.
5 Rounds For Time:
Run x 400 meters
Hang Power Snatch x 20 reps 95/65
Rope Climb x 1 reps
Performance:
A.
5 Sets
Push Press x 5,5,3,3,1
On the 2:30
Or ADAPT
B.
5 Rounds For Time:
Run x 400 meters
Hang Power Snatch x 20 reps 95/65
Legless Rope Climb x 2/1 reps
Competitor Session 2:
A.
12min EMOM
Split Jerk x 1 rep @75%
B1.
3 Sets
Seated Dumbbell Z Press x 10 reps
Rest 30 sec
B2.
3 Sets
Single Arm KettleBell Overhead Walk x 50 meters per arm
Rest 30 sec
B3.
3 Sets
Parallette Handstand Push Up Negative x 1 rep
Rest 2min
C.
1 Set
Kneeling Jump to Squat x 20 reps