Essentials
A.
3 Sets
Shoulder Press x 8 reps
On the 3 min Marks
Rest 5min
B.
5 Sets
Dumb Bell Bench Press x 10 reps
On the 2 min Marks
*Keep this light and Fast*
Rest 5min
C.
10min AMRAP
Kettle Bell Swing x 30 reps
Deadlift x 20 reps 60%
Kettle Bell Swing x 30 reps
Deadlift x AMRAP 70%
Fitness
A.
3 Sets
Shoulder Press x 5 reps
On the 3 min Marks
Rest 5min
B.
5 Sets
Dumb Bell Bench Press x 10 reps
On the 2 min Marks
*keep this light and fast*
Rest 5min
C.
10min AMRAP
Snatch x 30 reps 55%
Snatch x 20 reps 65%
Snatch x 10 reps 75%
Snatch x AMRAP 85%
Performance
A.
9 Sets
Speed Banded Shoulder Press x 3 reps
On the min Marks
Rest 5min
B.
10min AMRAP
Strict HSPU
Rest 5min
C.
12.2
10min AMRAP
Snatch x 30 reps 75/45
Snatch x 30 reps 135/75
Snatch x 30 reps 165/100
Snatch x AMRAP 205/120
+
Competitor Session 2:
A1.
4 Sets
Bench Press x 1 rep
Rest 60 sec
A2.
4 Sets
Inverted Bar Hang x 30 sec
Rest 60sec