Essentials:
A. In the time allotted practice Back Squat in sets of 5reps with little weight. This means empty bar bell or something that is 50% effort. Amount of sets are not important, do what’s comfortable.(7min time cap)
B. wall Ball not for time; (13-18)-(13-18)-(13-18); rest appropriately between sets(7min cap)
+
Run 10 min @85%
slow spin row recover 3 min
x2
(goal is same output through ALL intervals)

Fitness:
A. In 5 sets or less build up to a heavy but fast 5rep Back Squat. This is not maximal. (7min time cap)
B. wall Ball not for time; 25-20-15; rest appropriately between sets(7min cap)
+
Run 10 min @85%
slow Spin row recover 3 min
x2
(goal is same output through ALL intervals)

Performance:
A. In 5 sets or less build up to a heavy but fast pausing Front Squat or OH Squat, choose the one you need to work on the most(3sec). This is not maximal. (7min time cap)
B. wall Ball UB not for time; 35-30-25; rest appropriately between sets(7min cap)
+
Airdyne 10 min @85%
slow spin recover 3 min
x3
(goal is same output through ALL intervals)
+
Competitor Session 2:
A.Split jerk; 3 reps on the min for 10 min @65-77% 1rm; increase load from last week
B. Squat Clean x1; OTM 15min ; 80-90%
*Try to do this as a PM Session if possible*