Essentials:
A
Back Squat with 3 sec pause
Take 10min to Build Up to a Heavy Single
Rest 3min
B.
5 Sets
Plank on Elbows x 1min as much work as possible
Rest 1min
On the 2min Marks
or
A.D.A.P.T. Program
Rest 3min
C.
For time:
21-15-9
Russian Kettlebell Swings
Goblet Squat
Fitness:
A
Back Squat with 3 sec pause
Take 10min to Build Up to a Heavy Single
Rest 3min
B.
5 Sets
L-Sit x 1min as much work as possible
Rest 1min
On the 2min Marks
or
A.D.A.P.T. Program
Rest 3min
C.
For time:
21-15-9
Russian Kettlebell Swings 70/55
Overhead Squat 95/65
Performance:
A
Back Squat with 60lbs of Chain
Take 10min to Build Up to a Heavy Single
Rest 3min
B.
5 Sets
Snatch Pull From Blocks above Knee + Snatch from Blocks above Knee + Overhead Squat x 1+1+1 reps (Pause 2-3sec in squat on the snatch and OHS)
On the 2min Marks
Rest 3min
C.
10 Sets
Hang Squat Snatch x 1 rep @90% of ‘B’
(Pause 2-3sec in squat on the snatch)
On the Min Marks
+
Competitor Session 2:
For time:
21-15-9
Deadlift 275/185
Overhead Squat 155/115