Essentials:
A.
7 Sets
Overhead Squat x 3 reps
Tempo 33×1
Build in weight
On the 2min
B.
6min AMRAP
Thruster x 8 reps
Single Under x 24 reps
Rest 4min
6min AMRAP
Row x 150 meters
Burpee x 10 reps
Wall Ball x 10 reps
Fitness:
A.
7 Sets
Squat Snatch
Set 1:75-85% x 3 reps
Set 2: 85-90% x 2 reps
Set 3,4,5: 90%+ x 1 rep
Set 6: 85-90% x 2 reps
Set 7: 75-85% x 3 reps
On the 2min Marks
B.
6min AMRAP
Thruster x 8 reps 95/65
Double Under x 24 reps
Rest 4min
6min AMRAP
Row x 150 meters
Burpee x 10 reps
Wall Ball x 10 reps 20/14
Performance:
A.
7 Sets
Squat Snatch
Set 1:75-85% x 3 reps
Set 2: 85-90% x 2 reps
Set 3,4,5: 90%+ x 1 rep
Set 6: 85-90% x 2 reps
Set 7: 75-85% x 3 reps
On the 2min Marks
B.
6min AMRAP
Assault Bike x 10 cal
Double Kettlebell Snatch x 8 reps 35/25
Toes to Bar x 8 reps
Rest 4min
6min AMRAP
Thruster x 8 reps 95/65
Double Under x 24 reps
Rest 4min
6min AMRAP
Row x 150 meters
Burpee x 10 reps
Wall Ball x 10 reps 20/14