Essentials:
A.
3 Sets
Front Squat x 5@30%, 5@40%, 5@50%
Tempo 32×1 (all sets)
On the 3min Marks
B.
3 Rounds For time:
Wall Balls x 20
Single Unders x 40
Run x 200 meters
Fitness:
A.
3 Sets
Front Squat x 5@30%, 5@40%, 5@50%
Tempo 32×1 (all sets)
On the 3min Marks
B.
5 Rounds For time:
Wall Balls x 20 20/14
Double Unders x 20
Run x 200 meters
Performance:
A.
3 Sets
Front Squat x 5@30%, 5@40%, 5@50%
Tempo 32×1 (all sets)
On the 3min Marks
B.
5 Rounds For time:
Wall Balls x 20 20/14
Double Unders x 20
Run x 200 meters
+
Competitor Session 2
3 sets
Squat Clean x 3 reps 85%
(NOT touch and go)