Essentials:
A.
Deadlift
10min to build up to a Heavy single @ 80% of 1RM
*No Less than 5 sets, no more than 7 sets
Rest 3min
B.
3 Sets
Kettlebell Swing Cluster x AMRAP UB.AMRAP UB
Rest 30 sec Between Clusters
On the 4min Mark
Rest 3min
C.
12min AMRAP
Deadlift x 24 reps 55%
Box Jump x 12 reps
Deadlift x 24 reps 65%
Box Jump x 12 reps
+
AMRAP Remaining time:
Deadlift x 12 reps 75%
Box Jump x 12 reps
*1 BarBell*
Fitness:
A.
Deadlift
10min to build up to a Heavy single @ 80% of 1RM
*No Less than 5 sets, no more than 7 sets
Rest 3min
B.
3 Sets
Kettlebell Swing Cluster x AMRAP UB.AMRAP UB 70/55
Rest 30 sec Between Clusters
On the 4min Mark
Rest 3min
C.
12min AMRAP
Power Clean x 24 reps 95/65
Box Jump x 12 reps 24/20
Power Clean x 24 reps 145/95
Box Jump x 12 reps 24/20
+
AMRAP Remaining time:
Power Clean x 12 reps 195/125
Box Jump x 12 reps 30/24
*1 BarBell and 1 Box*
Performance:
A.
Deadlift
10min to build up to a Heavy single @ 85% of 1RM
*No Less than 5 sets, no more than 7 sets
Rest 3min
B.
5 Sets
Hang Power Snatch Cluster x 1.1.1 reps
Rest 15sec between reps
On the 2:30min Mark
Rest 3min
C.
12min AMRAP
Power Clean x 24 reps 135/95
Box Jump x 12 reps 20/16
Power Clean x 24 reps 185/115
Box Jump x 12 reps 24/20
+
AMRAP Remaining time:
Power Clean x 12 reps 225/135
Box Jump x 12 reps 30/24
*1 BarBell and 1 Box*
+
Competitor Session 2:
A.
3 Sets
Reverse Banded Back extensions x 15 reps
Rest 2min
B.
3 Sets
Reverse Hyper x 10 reps
Rest 2min