Essentials:
A.
10 Sets
Banded Squat x 3 reps
tempo 33×1
On the min

Rest 5min

B.
Back Squat
10min to work up to a heavy single with a 3sec pause at the bottom

Rest 5min

C.
5 Sets for total wall Balls:
Wall Balls x AMRAP 45sec
Row x 2:15min Easy Pace
*Wall Ball weight should be challenging*

Fitness:
A.
Overhead Squat
10min to work up to a heavy single with tempo 33×1

Rest 5min

B.
Back Squat
10min to work up to a heavy single with a 3sec pause at the bottom

Rest 5min

C.
5 Sets for total wall Balls:
Wall Balls x AMRAP 45sec
Row x 2:15min Easy Pace
*Wall Ball weight should be challenging*

Performance:
A.
Squat Snatch
10min to work up to a heavy single with a 3 sec pause at the bottom

Rest 5min

B.
Back Squat
10min to work up to a heavy single with a 3sec pause at the bottom

Rest 5min

C.
Row or Run or Airdyne for 15min at easy pace
+
Competitor Session 2
1 Set
Thruster x AMRAP Unbroken set 135/95