Essentials:
A.
5 Sets
3 Front Squat + 1 Split Jerk
Front Squat Tempo 33×1
Starting Set @ 50% of 1rm Front Squat
On the 2:30min
B.
18-14-10-6
Goblet Squat
Ring Pull
Fitness:
A.
5 Sets
3 Front Squat + 1 Split Jerk
Front Squat Tempo 33×1
Starting Set @ 50% of 1rm Front Squat
On the 2:30min
B.
9-7-5-3
Squat Clean 205/135
Bar Muscle Ups
Performance:
A.
5 Sets
3 Front Squat + 1 Split Jerk
Front Squat Tempo 33×1
Starting Set @ 50% of 1rm Front Squat
On the 2:30min
B.
9-7-5-3
Squat Clean 225/155
Weighted GHD Sit Up 20/14
Competitor Session 2:
A.
4 Sets
Double KB Cossack Squat x 5 reps per leg
Double KB Step Up x 5 per Leg
Rest 2min
B.
3 Sets
2 Squat Clean + 1 Split Jerk
50%, 60%, 70%
Rest 3min
C.
3 Sets
Assault Bike x 45sec Max Effort
Rest 5min