Essentials:
A.
10 Sets Back Squat x 3 reps 80% +5-10lbs
On the 2:30min Marks
Rest 3min
B.
For Time:
Wall Balls x 50 reps
Goblet Squat x 30 reps
Front Squat x 20 reps
*15min Cap
Fitness:
A.
10 Sets Back Squat x 3 reps 90% +5-10lbs
On the 2:30min Marks
Rest 3min
B.
For Time:
Thruster x 50 reps 85/60
Overhead Squat x 30 reps 115/75
Front Squat x 20 reps 185/125
*1 Barbell*
*15min Cap
Performance:
A.
10 Sets Front Squat x 3 reps 85% +5-10lbs
On the 2:30min Marks
Rest 3min
B.
For Time:
Thruster x 50 reps 95/65
Overhead Squat x 30 reps 135/95
Squat Clean x 15 reps 225/145
*1 Barbell*
*No time Cap*