Essentials
A.
10min EMOM
Jump Squat x 10 reps
or ADAPT
B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77% +10-20lbs
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72% +10-20lbs
On the 3min Mark
C.
12min AMRAP:
Wall ball x 9 reps
Bar Facing Burpee x 6 reps
Sumo Deadlift High Pull x 3 reps
Fitness
A.
10min
Full Clean
Build to a 1rm in 5-6 lifts
or ADAPT
B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77% +10-20lbs
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72% +10-20lbs
On the 3min Mark
C.
12min AMRAP:
Wall ball x 9 reps 20/14
Bar Facing Burpee x 6 reps
Full Clean x 3 reps 205/135
Performance:
A.
10min
Full Clean
Build to a 1rm in 5-6 lifts
B.
2 Sets
Pausing (2sec) Front Squat x 3-5 reps 72-77% +10-20lbs
1 Set
Pausing (2sec) Front Squat x 3-5 reps 67-72% +10-20lbs
On the 3min Mark
C.
12min AMRAP:
Wall ball x 9 reps 30/20
Bar Facing Burpee x 6 reps
Full Clean x 3 reps 250/160
Competitor Session 2:
A.
2 Sets
Shoulder press x 5 rep
B.
Walking Sled Drag and Farmers Carry x 100 meters
Work to rest 1 to 1
