Essentials:
A.
Front Squat
OTM 10min x 5 Reps With Bar
B.
Five sets of:
RDL x 7 reps + SDLHP From Knee x 7 reps
OT2min
C.
Complete as many reps as possible in 5 minutes of:
Front Squats x 10 Reps
Step Ups or Step Down Box Jumps x 10 reps
D.
Row 1000 Meters @ 65-70%
Fitness:
A.
Front Squat
Build to a Heavy Single In 10min
B.
Five sets of:
Power Clean + Hang Power Clean + Front Squat
OT2min
C.
Complete as many reps as possible in 5 minutes of:
Front Squats x 10 Reps 75/55
Step Down Box Jumps x 10 24/20
D.
Row 1000 Meters @ 65-70%
Performance:
A.
Front Squat
Build to a Heavy Single In 10min
B.
Five sets of:
3-Position Clean
(one from the floor, then the mid-hang, then the high hang)
OT2min
C.
Complete as many reps as possible in 5 minutes of:
Front Squats x 10 Reps 95/65
Step Down Box Jumps x 10 24/20
+
Immediately after completing the above perform 3×3 Muscle Ups for time.
*Do not hold anything back on the 5min knowing that you have the MU, treat them as 2 separate times.*
D.
Row 2000 Meters @ 75-80%