Essentials:
A.
Back Squat with 5 sec pause
Take 10min to Build Up to a Heavy 3 rep
Rest 3min
B.
4 Sets
Wall Ball with 5 sec pause at bottom x 10 reps
On the 2:30min Mark
Rest 3min
C.
4 Rounds
Goblet Squat x 15 reps
Burpees x 15 reps
Rest 2min
Fitness:
A.
Back Squat with 5 sec pause
Take 10min to Build Up to a Heavy 3 rep
Rest 3min
B.
4 Sets
One Arm Kettlebell Overhead Squat x 5 reps per arm
On the 2:30min Mark
Rest 3min
C.
4 Rounds
OverHead Squat x 15 reps 115/75
Bar Facing Burpees x 20 reps
Rest 2min
Performance:
A.
Back Squat with 60lbs of Chain
Take 10min to Build Up to a Heavy Single
Rest 3min
B.
Snatch with 2 sec pause above Knee
Take 10min to build up to a heavy Single
No Rest
C.
10 Sets
Snatch x 1 reps 85% of ‘B’
On the min Mark
+
Competitor Session 2:
4 Rounds
OverHead Squat x 18 reps 155/115
Run x 400 meters 85%
Rest 2min