Essentials:
A.
Three sets, not for time, of:
Leg Lifts x 10 reps
Step back Lunges x 10 reps (5 each leg)
Band Pull A Parts x 10 reps

B.
Six sets of:
Bent Over Bar Bell Rows x 10 reps
OT90sec

C.
Six sets of:
Row or Run Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%

Fitness:
A.
Three sets, not for time, of:
Toes-to-Bar x 4-6 reps
Bulgarian Split Squats x 10 reps (5 each leg)
Band Pull A Parts x 10 reps

B.
Six sets of:
Hang Power Clean x 2reps
OT90sec

C.
Six sets of:
Row or Run Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%

Performance:
A.
Three sets, not for time, of:
Toes-to-Bar x 10-12 reps
Alternating Pistols x 10 reps (5 each leg)
Skin the Cat x 5 reps

B.
Six sets of:
2-Position Clean
(one from the floor, then the hang @knee)
OT90sec

C.
Six sets of:
AirDyne Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%
+
Competitor Session 2:
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 10 reps @ 70-75%
Rest 2 minutes between sets