Essentials:
A.
8 Sets
Front Squat x 1 rep 77%
On the 90 sec Marks
*First 4 sets Tempo 32×1

B.
3 Sets
Bulgarian Split Squats x 10 reps per leg
On the 4min Marks

C.
3min AMRAP
Front Squat
Rest 2min
3min AMRAP
Goblet Squat
Rest 2min
3min AMRAP
Wall Ball

Fitness:
A.
8 Sets
Front Squat x 1 rep 82%
On the 90 sec Marks
*First 4 sets Tempo 32×1

B.
3 Sets
Bulgarian Split Squats x 10 reps per leg ~60% of your 8RM
On the 4min Marks

C.
3min AMRAP
Front Squat 80% of Clean
Rest 2min
3min AMRAP
Goblet Squat 55/35
Rest 2min
3min AMRAP
Wall Ball 20/14

Performance:
A.
8 Sets
Front Squat x 1 rep 87%
On the 90 sec Marks
*First 4 sets Tempo 32×1

B.
5 Sets
Squat Clean with 1 sec Pause above Knee x 1 rep 75-85%
On the 2min Marks

C.
3min AMRAP
Squat Clean 80%
Rest 2min
3min AMRAP
Squat Clean 65%
Rest 2min
3min AMRAP
Squat Clean 50%
+
Competitor Session 2:
8 Sets
Airdyne x 1min Easy Pace 65%
Airdyne x 1min Moderte Pace 75%
Airdyne x 1min Tough Pace 85-90%