Essentials:
A.
5 Sets
Front Squat and ¼ x 3 reps
Start first set @ 50% and build
On the 2:30min
Or ADAPT

B.
For Time:
Assault Bike x 10 cal
Dumbbell Front Squat x 20 reps
Assault Bike x 10 cal
Alternating Dumbbell Power Snatch x 20 reps
Assault Bike x 10 cal
Dumbbell Front Squat x 20 reps
Assault Bike x 10 cal

Fitness:
A.
5 Sets
Front Squat and ¼ x 3 reps
Start first set @ 50% and build
On the 2:30min
Or ADAPT

B.
For Time:
Squat Clean x 10 reps 205/125
Hang Squat Clean x 10 reps 185/115
Squat Snatch x 10 reps 155/105
Hang Squat Snatch x 10 reps 135/95
Squat Snatch x 10 reps 155/105
Hang Squat Clean x 10 reps 185/115
Squat Clean x 10 reps 205/125

Performance:
A.
5 Sets
Front Squat and ¼ x 3 reps
Start first set @ 50% and build
On the 2:30min
Or ADAPT

B.
For Time:
Squat Clean x 10 reps 205/145
Hang Squat Clean x 10 reps 185/135
Squat Snatch x 10 reps 155/115
Hang Squat Snatch x 10 reps 135/105
Squat Snatch x 10 reps 155/115
Hang Squat Clean x 10 reps 185/135
Squat Clean x 10 reps 205/145