Essentials:
A.
10min EMOM
Overhead Squat x 5 reps PVC or Training Bar
B.
4 Sets
Back Squat x 5 reps
Set 1= 72%
Sets 2,3,4= decrease weight from set 1 by 15lbs
On the 2:30min Marks
C.
15 min AMRAP:
Wall ball x 40 reps
Sit Ups x 30 reps
Burpees x 20 reps
Man Makers x 10 reps
Fitness:
A.
10min EMOM
Full Snatch + 2 OHS x 1 reps 60%
B.
4 Sets
Back Squat x 5 reps
Set 1= 75%
Sets 2,3,4= decrease weight from set 1 by 15lbs
On the 2:30min Marks
C.
15 min AMRAP:
Wall ball x 40 reps 20/14
Toes to Bar x 30 reps
Thruster x 20 reps 135/95
Muscle Up x 10 reps
Performance:
A.
10min EMOM
Snatch x 1 reps 80-90%
B.
4 Sets
Back Squat x 5 reps
Set 1= 77%
Sets 2,3,4= decrease weight from set 1 by 15lbs
On the 2:30min Marks
C.
20min AMRAP:
Wall ball x 40 reps 20/14
Toes to Bar x 30 reps
Thruster x 20 reps 135/95
Muscle Up x 10 reps