Essentials:
A.
3 Sets
Front Squat x 3@60 ,3@70 , 3+@80
Tempo 32×1 (first 2 sets only)
On the 3min
Rest 3min
B.
5 Sets
V-Ups x 30 sec
Rest 45 sec
Lying Leg Lifts x 30 sec as much work as possible
Rest 45 sec
On the 2:30min
Rest 5min
C.
5 Rounds For Time:
Thrusters x 12 reps
Single Unders x 100 Reps
Fitness:
A.
3 Sets
Front Squat x 3@60 ,3@70 , 3+@80
Tempo 32×1 (first 2 sets only)
On the 3min
Rest 3min
B.
5 Sets
V-Ups x 30 sec
Rest 45 sec
L-Sit x 30 sec as much work as possible
Rest 45 sec
On the 2:30min
Rest 5min
C.
5 Rounds For Time:
Thrusters x 12 reps 95/65
Double Unders x 50 Reps
Performance:
A.
3 Sets
Front Squat x 3@60 ,3@70 , 3+@80
Tempo 32×1 (first 2 sets only)
On the 3min
Rest 3min
B.
5 Sets
3 Position Hang Clean 60-75% (Hip+Thigh+shin)
On the 2:30min
Rest 5min
C.
5 Rounds For Time:
Thrusters x 15 reps 95/65
Double Unders x 50 Reps
+
Competitor Session 2:
For Quality
Front Lever Negative x 20 reps