Essentials:
A.
8 Sets
Front Squat x 1 rep 80%
On the 90 sec Marks
*First 4 sets Tempo 32×1

B.
3 Sets
Bulgarian Split Squats x 10 reps per leg
*If able to get thru all sets last week without any struggle then add 5-10 lbs per hand, nothing more.*
On the 3min Marks

C.
15min AMRAP
Front Squat x 10 reps
Sit Ups x 15 reps
Single Unders x 50 reps

Fitness:
A.
8 Sets
Front Squat x 1 rep 85%
On the 90 sec Marks
*First 4 sets Tempo 32×1

B.
3 Sets
Bulgarian Split Squats x 10 reps per leg ~75% of your 8RM
On the 3min Marks

C.
15min AMRAP
Front Squat x 10 reps 135/95
Wall Ball Sit Ups x 15 reps 14/10 5ft
Double Unders x 25 reps

Performance:
A.
8 Sets
Front Squat x 1 rep 92%
On the 90 sec Marks
*First 2 sets Tempo 32×1

B.
5 Sets
Clean Lift Off + Clean x 1+1 rep 80-90%
On the 2min Marks

C.
15min AMRAP
Hang Squat Clean x 10 reps 155/105
GHD Sit Up x 15 reps
Double Unders x 50 reps
+
Competitor Session 2:
9 Sets
Airdyne x 1min Easy Pace 65%
Airdyne x 1min Moderate Pace 75%
Airdyne x 1min Tough Pace 85-90%