RP: Light Training Day

Essentials:
A.
5 Sets
Back Squat x 3 reps
Start first set @ 50% and build
Tempo 33×1
On the 2:30min
Or ADAPT

B.
4 Sets
3 Behind the Neck Push Press + 3 Overhead Squat
On the 2:30min
Or ADAPT

C.
3 Sets
Pallof Press x 10 reps per side
On the 3min Marks

Fitness:
A.
5 Sets
Back Squat x 3 reps
Start first set @ 50% and build
Tempo 33×1
On the 2:30min
Or ADAPT

B.
4 Sets
Snatch Balance + Overhead Squat
On the 2:30min
Or ADAPT

C.qq
3 Sets
Pallof Press x 10 reps per side
On the 3min Marks

Performance:
A.
5 Sets
Back Squat x 3 reps
Start first set @ 50% and build
Tempo 33×1
On the 2:30min
Or ADAPT

B.
4 Sets
Snatch Balance + Overhead Squat
On the 2:30min
Or ADAPT

C.
3 Sets
Landmine Twist x 16 reps
On the 3min Marks

Competitor Session 2:
A1.
4 Sets
10sec at each position Pausing Snatch Pull (Shin, below Knee, Above Knee, Thigh, Hip)x 1 reps 85%
Rest 1min
A2.
Double KB Overhead Squat x 6 reps
Rest 2min

B.
4 Sets
Dumbbell Step Back Lunge x 5 reps per leg
Rest 2min

C.
7 Sets 75%
Barbell On Back carry x 1min 135/95
Sled Pull x 1min