Essentials:
A.
Back Squat with 5sec Pause
Take 10min to Build Up to a Heavy Three rep .
Rest 5min
B.
5 Sets
Support Hold on Bars Leg Lifts x 5 reps
Side Plank x 20sec per side
On the 2min Marks
or
A.D.A.P.T. Program
Rest 3min
C.
For time:
Run x 600 meters
Single Unders x 200 reps
Row x 600 meter
Fitness:
A.
Back Squat with 5sec Pause
Take 10min to Build Up to a Heavy Three rep .
Rest 5min
B.
5 Sets
Support Hold on Rings Leg Lifts x 7 reps
Side Plank x 30sec per side
On the 2min Marks
or
A.D.A.P.T. Program
Rest 3min
C.
For time:
Run x 1000 meters
Double Unders x 100 reps
Row x 1000 meters
Performance:
A.
Back Squat with 3sec Pause
Take 10min to Build Up to a Heavy Single .
Rest 5min
B.
5 Sets
Snatch Pull From Blocks above Knee + Snatch from Blocks above Knee x 2+1 reps
On the 2min Marks
Rest 3min
C.
For time:
Squat Snatch x 30 reps 185/125
*On the top of each min Perform 20 DU*
+
Competitor Session 2:
Run x 25 min @ easy pace