...

Essentials:
A.
3 Sets
Front Squat x 3@75 ,2@85 , 1+@95
Tempo 32×1 (first 2 sets only)
On the 3min

Rest 3min

B.
5 Sets
Wipers x 45 sec
Rest 15 sec
Lying Leg Lifts x 45 sec as much work as possible
Rest 15 sec
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
For Time:
Thruster x 20 reps
Run x 400 meters
Wall Balls x 30 reps

Fitness:
A.
3 Sets
Front Squat x 3@75 ,2@85 , 1+@95
Tempo 32×1 (first 2 sets only)
On the 3min

Rest 3min

B.
5 Sets
Wipers x 45 sec
Rest 15 sec
L-Sits x 45 sec as much work as possible
Rest 15 sec
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
For Time:
Thruster x 20 reps 115/75
Run x 600 meters
Wall Balls x 60 reps 20/14

Performance:
A.
3 Sets
Front Squat x 3@75 ,2@85 , 1+@95
Tempo 32×1 (first 2 sets only)
On the 3min

Rest 3min

B.
5 Sets
Clean from Low Blocks Below the knee 75%-85% x 2 rep
On the 2min
or
A.D.A.P.T. Program

Rest 3min

C.
For Time:
Thruster x 20 reps 155/115
Thruster x 25 reps 135/95
Thruster x 30 reps 115/75
*1 Barbell*
+
Competitor Session 2:
Negative Front Lever x 30 reps for quality

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