Essentials:
A.
Front Squat
Take 10min to work up to a heavy triple at a tempo 25×1

Rest 5min

B.
5 Rounds For time:
Run x 400 meters
Goblet Squat x 15 reps

Fitness:
A.
Front Squat
Take 10min to work up to a heavy triple at a tempo 25×1

Rest 5min

B.
‘Nancy’
5 Rounds For time:
Run x 400 meters
Overhead Squat x 15 reps 95/65

Performance:
A.
Front Squat
Take 10min to work up to a heavy triple at a tempo 25×1

Rest 5min

B.
5 Rounds For time:
Unbroken Overhead Squat x 20 reps 135/95
Run x 400 meters
*If the OHS is not UB then for every drop you are to add 200 meters to the next run. For example doing 10/10=600m run, 7/7/6=800m run.
+
Competitor Session 2 (Do prior to above work)
Squat Clean from High Blocks @85% of best clean
8 singles with a 2min rest between each rep