...

Essentials:
A.
3 Sets
Front Squat x 2@67.5 ,2@77.5 , 2+@87.5
Tempo 32×1 (first 2 sets only)
On the 3min

Rest 3min

B.
5 Sets
Russian Twist with KB x 40 sec
Rest 35 sec
Lying Leg Lifts x 40 sec as much work as possible
Rest 35 sec
On the 2:30min

Rest 3min

C.
For Time:
21-18-15-12-9-6-3
Goblet Squat
3-6-9-12-15-18-21
Ring Pull

Fitness:
A.
3 Sets
Front Squat x 2@67.5 ,2@77.5 , 2+@87.5
Tempo 32×1 (first 2 sets only)
On the 3min

Rest 3min

B.
5 Sets
Russian Twist with KB x 40 sec
Rest 35 sec
L-Sits x 40 sec as much work as possible
Rest 35 sec
On the 2:30min

Rest 3min

C.
For Time:
21-18-15-12-9-6-3
Goblet Squat 70/55
2-4-6-8-10-12-14
Chest to Bar Pull Ups

Performance:
A.
3 Sets
Front Squat x 2@67.5 ,2@77.5 , 2+@87.5
Tempo 32×1 (first 2 sets only)
On the 3min

Rest 3min

B.
8 Sets
Clean from Blocks at Hip 80% x 1 rep
On the 1:30min

Rest 3min

C.
For Time:
7-6-5-4-3-2-1
Hang Squat clean 185/125
3-6-9-12-15-18-21
Chest to Bar Pull Ups
+
Competitor Session 2:
Negative Front Lever x 25 reps for quality

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