Essentials
A.
6 Sets
Back Squat x 6@70%, 4@75%, 2@80%, 6@75%, 4@80%, 2@85%
On the 2min Mark
Rest 5min
B.
5 Sets
Goblet Squats x 10 reps
Tempo @32×1
On the 2min Marks
Rest 5min
C.
For Time
Wall Balls x 30 reps
Front Squats x 20 reps
Wall Bals x 30 reps
Fitness
A.
6 Sets
Back Squat x 3@80%, 2@85%, 1@90%, 3@85%, 2@90%, 1@95%
On the 2min Mark
Rest 5min
B.
5 Sets
Over Head Squats x 1 reps
On the 2min Marks
Rest 5min
C.
For Time
Wall Balls x 50 reps 20/14
Over Head Squat x 25 reps 75/55
Wall Balls x 50 reps 20/14
Performance
A.
3 Sets
Over Head Snatch Grip Bar Bell Bulgarian Split Squats x 4 per leg
Each leg every 2min
*First Set this week should be the ending weight from last week*
Rest 5min
B.
12 Sets
Touch and Go Squat Snatch x 3 reps
Sets 1-4 Light, Sets 5-8 Moderate, Sets 9-12 Heavy
On the min Marks
Rest 5min
C.
For Time
Squat Clean x 20 reps @*87%
*This should be taken off your best clean within the last 6 months*