Essentials:
A
Back Squat with 3 Sec pause
Take 10min to Build Up to a Heavy 5 rep
Rest 3min
B.
5 Sets
Goblet Squat Hold x 1min
Rest 1min
On the 2min Marks
or
A.D.A.P.T. Program
Rest 3min
C.
5 Rounds For Time:
Dumbbell Burpee Thruster x 6 reps
Run x 200 meters
Rest 1min
Fitness:
A
Back Squat with 3 Sec pause
Take 10min to Build Up to a Heavy 5 rep
Rest 3min
B.
5 Sets
Goblet Squat Hold x 1min
Rest 1min
On the 2min Marks
or
A.D.A.P.T. Program
Rest 3min
C.
5 Rounds For Time:
Dumbbell Burpee Thruster x 6 reps 35/25
Run x 200 meters
Rest 1min
Performance:
A
1 ¼ Back Squat
Take 10min to Build Up to a Heavy Single
Rest 3min
B.
Squat Snatch
12 min to build to a 1RM
Rest 3min
C.
5 Rounds For Time:
Thruster x 6 reps 155/105
Run x 200 meters
Rest 1min
A. 245# (probably could have done more)
B. 35# (last three rounds were rough)
C. 11:42 Rx