Essentials:
A.
5 Sets
Snatch Grip RDL x 5 reps
On the 2:30min
B.
15 Sets
Push Jerk x 3 rep Barbell
On the 40sec Mark
C.
Row x 30cal 85%
Rest 3min
Row x 30cal 95%
Rest 3min
Row x 30cal Max Effort
*Record all three Time
Fitness:
A.
10min
Hang Power Snatch
Build to a Heavy Single
B.
15 Sets
Split Jerk x 1 rep 77%
On the 40sec Mark
C.
Row x 50cal 85%
Rest 3min
Row x 50cal 95%
Rest 3min
Row x 50cal Max Effort
*Record all three Time
Performance:
A.
10min
Hang Power Snatch
Build to a Heavy Single
B.
15 Sets
Split Jerk x 1 rep 82%
On the 40sec Mark
C.
Row x 50cal 85%
Rest 3min
Row x 50cal 95%
Rest 3min
Row x 50cal Max Effort
*Record all three Time
Competitor Session 2:
A.
2 Sets
Weighted Wide Grip Pull Up x 5 reps
Rest 3min
B.
3 Sets
Crossover Toes to Bar x 15 reps
Rest 3min
C.
14 Sets
Ski x 20sec all out
Rest 10 sec
A. 175#
B. 215#
C. 2:11, 2:11, 1:43