Essentials:
A.
12min
Back Squat
Work Up to 85%(+10lbs) of 3rm and perform 1 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight
B.
12min
Deadlift
Work Up to 80%(+10lbs) of 1rm and perform 3 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight
C.
12 min AMRAP
Deadlift x 12 reps
Thruster x 9 reps
Incline Push Up x 7
Fitness:
A.
12min
Back Squat
Work Up to 90%(+10lbs) of 3rm and perform 1 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight
B.
12min
Deadlift
Work Up to 82%(+10lbs) of 1rm and perform 3 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight
C.
12 min AMRAP
Deadlift x 12 reps 95/65
Full Snatch x 9 reps 95/65
Handstand Push Up x 7
Performance:
A.
12min
Back Squat
Work Up to 92%(+10lbs) of 3rm and perform 1 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight
B.
12min
Deadlift
Work Up to 85%(+10lbs) of 1rm and perform 3 rep at that weight, then drop the weight by 70lbs and perform another set of 5 reps at the drop set weight
C.
12 min AMRAP
Deadlift x 12 reps 95/65
Full Snatch x 9 reps 95/65
Handstand Push Up x 7
+
Competitor Session 2:
A.
Every 3min For 15min
Clean complex (1 Squat Clean + 2 Front Squats + 3 Thrusters) x 1 rep 70%(+5lbs) C&J
B.
For Time:
Row x 50 cal
Wall Ball x 50 reps 20/14