Essentials:
A.
Back Squat with 5 Sec pause
10min to Find a 3 rep heavy
Rest 3min
B.
3 Sets
Left Side Plank 30sec
Plank 30sec
Right Side Plank 30sec
or A.D.A.P.T. Program
On the 3min Marks
Rest 5min
C.
5 Rounds For Time:
Thruster x 6 reps
Burpees x 6 reps
Run x 200 meters
Fitness:
A.
Back Squat with 5 Sec pause
10min to Find a 3 rep heavy
Rest 3min
B.
3 Sets
Left Side Plank 30sec
Plank 30sec
Right Side Plank 30sec
Plank 30sec
or A.D.A.P.T. Program
On the 3min Marks
Rest 5min
C.
5 Rounds For Time:
Thruster x 6 reps 75/55
Burpees x 6 reps
Run x 200 meters
Performance:
A.
Dead Stop Back Squat
10min to Find a 1RM
Rest 3min
B.
5 Sets
Touch and Go Squat Snatch x 5 reps 135/95
On the 2min Marks
Rest 5min
C.
5 Rounds For Time:
Thruster x 9 reps 155/105
Run x 200 meters
Rest 45sec