Essentials:
A.
5 Sets
Back Squat x 7 reps 60%
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly

B.
For Time:
Wall Balls x 30 reps
Bar Facing Burpee x 20 reps
Goblet Squat Cleans x 10 reps

Fitness:
A.
5 Sets
Back Squat x 7 reps 60%
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly

B.
For Time:
Wall Balls x 50 reps
Bar Facing Burpee x 35 reps
Full Clean x 20 reps 115/75

Performance:
A.
5 Sets
Back Squat x 7 reps 60% (+40lbs of Chain)
On the 2:30min
*Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly

B.
For Time:
Wall Balls x 50 reps
Bar Facing Burpee x 35 reps
Full Clean x 20 reps 115/75

Competitor Session 2:
A
4 Sets
Opposite arm single leg Dumbbell RDL x 10 per side
Rest 2min

B1.
5 Sets
Single Leg Box Jump x 5 per leg
Rest 30sec

B2.
5 Sets
Kneeling Jumps x 5 reps
Rest 2min

C.
6 Sets
Airdyne x 2min 85%
Rest 2min