Essentials:
A.
12 Sets
Heavy Russian KBS x 8-10 reps
On the Min Marks
Rest 3min
B.
12 Sets
Front Squat x 3-5 reps
On the Min Marks
Rest 3min
C.
For Time:
Row 2000Meters (No Foot Straps)
Fitness:
A.
12min to Find 3RM
Hang Power Clean
Rest 3min
B.
12min to Find a Heavy 3 rep
Front Squat
Rest 3min
C.
For Time:
Row 2000Meters (No Foot Straps)
Performance:
A.
12min to Find 1RM
Squat Snatch
Rest 3min
B.
12min to Find 3RM
Squat Clean
Rest 3min
C.
12min to Find 5 RM
Front Squat
+
Competitor Session 2:
For time:
Row 2000Meters
Damn I can’t wait to be done with the foundations class and get into the regular classes