Essentials:
A.
5 Sets
Front Squat x 3 reps build in weight
Tempo 51×1
On the 2:30min
B.
11min AMRAP
Row x 10 cal
Dumbbell Shoulder to Overhead x 10 reps
Fitness:
A.
5 Sets
Front Squat x 3 reps 85%
Tempo 51×1
On the 2:30min
B.
11min AMRAP
Row x 10 cal
Shoulder to Overhead x 5 reps 185/125
Performance:
A.
5 Sets
Front Squat x 3 reps 85%
Tempo 51×1
On the 2:30min
B.
11min AMRAP
Row x 10 cal
Shoulder to Overhead x 5 reps 225/145
Competitor Session 2:
A1.
3 Sets
Alternating Goblet Front Rack Box Jump Up x 8 reps per leg
Rest 1min
A2.
3 Sets
L-Sit Lift overs x 20 reps
Rest 1min
A3.
Star Plank on Rings x 20sec per side
Rest 1min
B.
4 Sets
Front Rack Double Kettlebell Wall Sit x 60 sec
Rest 90 sec