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Essentials:
A.
10 Sets
Back Squat x 3-6 reps
On the min Marks

Rest 5min

B.
5 Sets
Goblet Squat Holds x 25sec
On the Min

Rest 5min

C.
AMRAP 6min
Thruster x 6 reps
Wall Ball x 6 reps
Burpee x 6 reps

Fitness:
A.
10 Sets
Back Squat x 2-4 reps
On the min Marks

Rest 5min

B.
5 Sets
Overhead Squat x 3 reps @moderate load
On the Min

Rest 5min

C.
AMRAP 6min
Thruster x 6 reps 65/45
Wall Ball x 6 reps 20/14
Burpee x 6 reps

Performance:
A.
10 Sets
Front Squat x 1 rep 185-250/125-175
Pause 3 Sec @bottom
On the min Marks

Rest 5min

B.
5 Sets
Squat Snatch x 3 reps 115-165/75-115
On the min Marks

Rest 5min

C.
For Time
Thruster x 100 reps 65/45
*Bar can not be placed down on the ground but can be rested on back or in hip crease. If bar is dropped then your done, you record reps and don’t finish.*
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Competitor Session 2:
Run 20 min Z1 pace

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