Essentials
A.
4 Sets
Banded Bar Step Under Squats x 20 reps
On the 3 min
B.
5 Sets
Pausing Front Squats (3sec) x 4 reps
On the 2:30 min
C.
5 Min AMRAP
Dumbbell Deadlift x 5 reps
Dumbbell Shoulder to Overhead x 5 Reps
Fitness:
A.
4 Sets
Hang Clean From Mid Thigh x 1.1
Rest 15 sec between reps
On the 3 min
B.
5 Sets
Pausing Front Squats (3sec) x 2 reps
On the 2:30 min
C.
11.3
5 Min AMRAP
Squat Clean x 1 rep
Jerk x 1 Rep
165/110
Performance:
A.
4 Sets
Clean From Block at Mid Thigh x 1.1.1.1
Rest 15 sec between reps
On the 3 min
B.
5 Sets
Pausing Front Squats (3sec) with 60lbs of Chain x 2 reps
On the 2:30 min
C.
11.3
5 Min AMRAP
Squat Clean x 1 rep
Jerk x 1 Rep
165/110
A. 195, 215, 235, 255#
B. 195, 215, 235, 255, 275#
C. 69 Rx (did all thrusters)