Essentials:
A.
3 Sets
Overhead Squat x 5-7 reps
On the 3min Mark
B.
2 Sets
Back Squat x 3-5 reps 82-87%+10-20Lbs
1 Set
Back Squat x 3-5 reps 77-82%+10-20lbs
On the 3min Mark
*last week If you got all 5 reps then add 10lbs more, if only 3 reps then 5lbs more
C.
7min AMRAP
Front Squat x 2 rep
Ring Pull x 2 rep
Goblet Squat x 2 reps
Front Squat x 4 rep
Ring Pull x 4 rep
Goblet Squat x 4 reps
Front Squat x 6 rep
Ring Pull x 6 rep
Goblet Squat x 6 reps
Front Squat x 8 rep
Ring Pull x 8 rep
Goblet Squat x 8 reps
And so On…
Fitness:
A.
3 Sets
Overhead Squat x 3-5 reps 80-85%
On the 3min Mark
B.
2 Sets
Back Squat x 3-5 reps 82-87%+10-20Lbs
1 Set
Back Squat x 3-5 reps 77-82%+10-20lbs
On the 3min Mark
*last week If you got all 5 reps then add 10lbs more, if only 3 reps then 5lbs more
C.
7min AMRAP
Full Snatch x 2 rep 95/65
Chest to Bar x 2 rep
Goblet Squat x 2 reps 55/45
Full Snatch x 4 rep 95/65
Chest to Bar x 4 rep
Goblet Squat x 4 reps 55/45
Full Snatch x 6 rep 95/65
Chest to Bar x 6 rep
Goblet Squat x 6 reps 55/45
Full Snatch x 8 rep 95/65
Chest to Bar x 8 rep
Goblet Squat x 8 reps 55/45
And so On…
Performance:
A.
3 Sets
Overhead Squat x 3-5 reps 80-85%
On the 3min Mark
B.
2 Sets
Back Squat x 3-5 reps 82-87%+10-20Lbs
1 Set
Back Squat x 3-5 reps 77-82%+10-20lbs
On the 3min Mark
*last week If you got all 5 reps then add 10lbs more, if only 3 reps then 5lbs more
C.
7min AMRAP
Full Snatch x 2 rep 115/75
Chest to Bar x 2 rep
Goblet Squat x 2 reps 55/45
Full Snatch x 4 rep 115/75
Chest to Bar x 4 rep
Goblet Squat x 4 reps 55/45
Full Snatch x 6 rep 115/75
Chest to Bar x 6 rep
Goblet Squat x 6 reps 55/45
Full Snatch x 8 rep 115/75
Chest to Bar x 8 rep
Goblet Squat x 8 reps 55/45
And so On…
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 DB Full Snatch x 5 reps per arm
Rest 2min
C.
14min EMOM
Airdyne x 12sec