Essentials:
A.
10 Sets
Front Squat x 1 rep 75%
On the 75 sec Marks
*First 5 sets Tempo 32×1
Rest 3min
B.
5 Sets
Dumbbell Box Step Ups x 4 reps per leg
On the 2:30min
Rest 3min
C.
4 Rounds For Time:
Wall Balls x 20 reps
Run x 200 meters
Fitness:
A.
10 Sets
Front Squat x 1 rep 80%
On the 75 sec Marks
*First 5 sets Tempo 32×1
Rest 3min
B.
5 Sets
Barbell Box Step Ups x 4 reps per leg
On the 2:30min
Rest 3min
C.
4 Rounds For Time:
Wall Balls x 30 reps 20/14
Run x 200 meters
Performance:
A.
10 Sets
Front Squat x 1 rep 85%
On the 75 sec Marks
*First 5 sets Tempo 32×1
Rest 3min
B.
3 Position Squat Clean (Above Knee, Below Knee, Ground)
12min to Build to a heavy Complex
Rest 3min
C.
For Time:
Wall Balls x 100 reps 20/14
Run x 800 meters
Wall Balls x 100 reps 20/14