Essentials:
A.
6 Sets
Plate Overhead Step Back Lunges x 6 reps per leg
On the 3min
B.
5 Sets
Goblet Squat x 3 reps (Heavy)
Burpees x 6 reps
Row x 9 cal
Rest 2 min
Fitness:
A.
6 Sets
Barbell Overhead Step Back Lunges x 6 reps per leg
On the 3min
B.
5 Sets
Overhead Squat x 3 reps 135/95
Bar Facing Burpees x 6 reps
Row x 9 cal
Rest 2 min
Performance:
A.
6 Sets
Snatch Lift Off (3sec Hold) + Tempo Snatch Deadlift (5sec) + Vertical Hang Snatch from Hip 1+1+1 x 3
On the 3min
B.
5 Sets
Squat Snatch x 3 reps 165/105
Bar Facing Burpees x 6 reps
Airdyne x 9 cal
Rest 2 min
+
Competitor Session 2:
A.
4 Sets
Leg Extension x 20 reps
Rest 1min
Goblet Squat Hold x 60sec 70/55
Rest 1min
B.
10 Sets
Squat Snatch x 1 rep Every 30sec 195/125