Essentials:
A.
6 Sets
Banded Hands in the air Squats x 10 reps
On the 2min
Rest 3min
B.
8 Sets
Back Squat x 4 reps 75%
Tempo 22X1
On the 2:30min
Rest 3min
C.
4min AMRAP
Wall Balls
Fitness:
A.
6 Sets
Over Head Squat x 5 reps
On the 2min
*Build to heavy 5 reps
Rest 3min
B.
8 Sets
Back Squat x 4 reps 85%
On the 2:30min
Rest 3min
C.
4min AMRAP
Power Clean
Front Squat
145/100
Performance:
A.
12min to find a 5RM Touch and Go Squat Snatch
Rest 3min
B.
8 Sets
Front Squat x 4 reps 80%
On the 2:30min
Rest 3min
C.
15 Sets
Squat Clean x 1 rep 90%
On the min