Essentials:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 3 per leg
*Increase load each set*
On the 3min Marks

Rest 5min

B.
5 Rounds For Time:
Single Unders x 100 reps
Sit Ups x 15 reps
Box Jumps x 15 reps

Fitness:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 3 per leg
*Increase load each set*
On the 3min Marks

Rest 5min

B.
5 Rounds For Time:
Double Unders x 50 reps
Med Ball Sit Ups x 15 reps 14/10
Box Jumps x 15 reps 24/20

Performance:
A.
3 Sets
Deficit Step Back Front Rack Lunges x 3 per leg
*Increase load each set*
On the 3min Marks

Rest 5min

B.
5 Rounds For Time:
Double Unders x 50 reps
GHD Sit Ups x 15 reps
Box Jumps x 15 reps 30/24
+
Competitor Session 2:
5 sets
Clean From Blocks (Above Knee) x 3 reps
*Keep weight @ 60-70% of 1rm and work on mechanics and speed.*