Essentials:
A.
For Max Reps:
2 Minutes of DB Press
Rest 4 minutes
2 Minutes of Bench Dips
Rest 4 minutes
2 Minutes of Bench Push Ups
B.
Four sets for times of:
Run 400 meters
10 Burpees
Rest 3 minutes
Fitness:
A.
For Max Reps:
2 Minutes of Shoulder to Overhead (145/105 lbs)
Rest 4 minutes
2 Minutes of Stationary Dips
Rest 4 minutes
2 Minutes of Hand Release Push Ups
B.
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 3 minutes
Performance:
A.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
B.
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 3 minutes
+
Competitor Session 2:
*Do Prior to the above work*
A.
Three sets not for time of:
Strict Handstand Push-Ups x max reps
L-Sit x 30-45 seconds
B.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
OT2min