Essentials:
A.
4 Sets
Hip Thrusts x 5 reps @ 110% of your 10rm
On the 2:30min Marks
B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing
C.
Nutrition Challenge WOD
20min AMRAP
Row x 10 Cal
Burpee x 12 reps
Kettlebell Swing x 14 reps 35/25
Thruster x 16 reps 45/35
Fitness:
A.
4 Sets
Tempo Hang Power Snatch From Below Knee x 2 reps
Lower Bar from hip to below knee is 5sec
Pulling bar to Power position or Hip is 5 sec
From Hip to over head is explode
On the 2:30min Marks
B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing
C.
Nutrition Challenge WOD
20min AMRAP
Row x 10 Cal
Burpee x 12 reps
Kettlebell Swing x 14 reps 35/25
Thruster x 16 reps 45/35
Performance:
A.
5 Sets
Snatch Pull with High Elbows+Hang Power Snatch From above Knee+Power Snatch x 1+1+1 reps
On the 2:30min Marks
B.
Deadlift with 60lbs of Chain;10min to build up to 75-80% on the bar not including chain
C.
3 Sets
Reverse Hyper x 8 reps @85% of 3rm Back Squat
Rest 2min
D.
3 Sets
Pin Pulls from Knee x 3 reps
Rest 3min
+
Competitor Session 2:
Nutrition Challenge WOD:
20min AMRAP
Row x 10 Cal
Burpee x 12 reps
Kettlebell Swing x 14 reps 35/25
Thruster x 16 reps 45/35