Essentials:
A.
3 Sets
Front Rack Walking Lunges x 20 steps
On the 3min Mark
Rest 7min
B.
3 Rounds
3min AMRAP
Thruster x 6 reps
Burpees x 6 reps
Box Jumps x 6 reps
Rest 6min
Fitness:
A.
3 Sets
Front Rack Walking Lunges x 20 steps 95/65
On the 3min Mark
Rest 7min
B.
3 Rounds
3min AMRAP
Thruster x 6 reps 95/65
Bar Facing Burpees x 6 reps
Box Jumps x 6 reps 24/20
Rest 6min
Performance:
A.
3 Sets
Overhead Walking Lunges x 20 steps 135/95
On the 3min Mark
Rest 7min
B.
3 Rounds
3min AMRAP
Thruster x 6 reps 95/65
Bar Facing Burpees x 6 reps
Chest to Bar x 6 reps
Rest 6min
+
Competitor Session 2:
5 sets
Clean From Blocks (Above Knee) x 2 reps
*Keep weight @ 70-80% of 1rm and work on mechanics and speed.*