Essentials:
A.
5 Sets
Deadlift x 5 reps
Build to a Heavy
On the 3min Marks
Rest 3min
B.
3 Sets
Row x 1000 meters For time
On the 10min Marks
Fitness:
A.
5 Sets
Deadlift x 5 reps
Build to a Heavy
On the 3min Marks
Rest 3min
B.
3 Sets
Row x 1000 meters For time
On the 10min Marks
Performance:
A.
5 Sets
Clean Pulls x 5 reps
Build to a Heavy
On the 3min Marks
Rest 3min
B.
3 Sets
Row x 1000 meters 85%
On the 10min Marks
+
Competitor Session 2
A.
3 Sets
Weighted Back Extension x 10 reps
On the 2min
B.
3 Sets
Weighted Barbell Hip Thrusts x 10 reps
On the 3min