Essentials:
A.
4 Sets
Hip Thrust from the Ground x 25 reps 50-60% of 10rm
On the 3min Marks
B.
12min
Deadlift
Work Up to 75% of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 2 sets of 5 reps each.
C.
For Time:
Run x 600 meters
Burpees x 20 reps
Wall Balls x 25 reps
Box Step Ups x 30 reps
Front Squat x 35 reps
Fitness:
A.
12min
Clean (Yes, Squat)
Work up to 85% and perform 1 rep, then drop the weight to 60% of the 85% weight and perform 2 sets of unbroken hang power cleans. Sets for HPC go as followed 8 reps and then 12 reps.
B.
12min
Deadlift
Work Up to 80% of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 2 sets of 5 reps each.
C.
For Time:
Run x 1000 meters
Handstand Push Up x 20 reps
Wall Balls x 30 reps 20/14
Burpee Box Jump Overs x 40 reps 24/20
Front Squat x 50 reps 115/75
Performance:
A.
12min
Clean
Work up to 90% and perform 1 rep, then drop the weight to 60% of the 90% weight and perform 2 sets of unbroken hang power cleans. Sets for HPC go as followed 10 reps and then 20 reps.
B.
12min
Deadlift
Work Up to 82.5% of your 1RM for a set of 3 reps, then drop the weight by 55lbs and perform 2 sets of 5 reps each.
C.
For Time:
Run x 1 mile
Handstand Push Up x 50 reps
Wall Balls x 50 reps 20/14
Burpee Box Jump Overs x 50 reps 24/20
Front Squat x 50 reps 115/75
+
Competitor Session 2:
A1.
3 Sets
Shoulder Press x 3 reps
Rest 1min
A2.
3 Sets
Weighted Pull Ups x 8 reps
B.
For Time :
Heels to wall Shoulder Taps x 200 reps