Essentials:
A.
12min EMOM
Overhead Squat x 1-3 reps

B.
2 Sets
Back Squat x 2 reps @80% of last week’s heavier set weight
On the 2:30min
2 Sets
Back Squat x 3 reps @80% of last week’s lighter set weight
On the 2:30min

C.
3 Rounds For Time:
V-Ups x 25 reps
Single Unders x 75 reps
Alternating Dumbbell Front Squat x 10 reps per arm

Fitness:
A.
12min
Overhead Squat
Build to a 1RM

B.
2 Sets
Back Squat x 2 reps @80% of last week’s heavier set weight
On the 2:30min
2 Sets
Back Squat x 3 reps @80% of last week’s lighter set weight
On the 2:30min

C.
3 Rounds For Time:
Toes to Bar x 25 reps
Double Unders x 50 reps
Alternating Dumbbell Squat Snatch x 10 reps per arm 55/35

Performance:
A.
12min
Overhead Squat
Build to a 1RM

B.
2 Sets
Back Squat x 2 reps @80% of last week’s heavier set weight
On the 2:30min
2 Sets
Back Squat x 3 reps @80% of last week’s lighter set weight
On the 2:30min

C.
3 Rounds For Time:
Toes to Bar x 25 reps
Double Unders x 50 reps
Alternating Dumbbell Squat Snatch x 5 reps per arm 85/55

Competitor Session 2:
A.
Hang Power Snatch x 20-40 Unbroken reps
*choose a weight that you can get over 20 but stay under 40 reps, only 1 set. If fail to get 20 then rest 5min, lighten load and do again

B.
4 Sets
Single arm kB Full Snatch x 6 reps per arm
Rest 2min

C.
16min EMOM
Airdyne x 12sec