Essentials:
A.
12min
Deadlift
Work Up to 75% of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 1 sets of 5 reps.
B.
20min AMRAP Ladder
1-2-3-4-5-6-7-8…
No Push Up Burpee Box Jump
2-4-6-8-10-12-14…
Ball Slams
Fitness:
A.
12min
Deadlift
Work Up to 80% of your 1RM for a set of 3 reps, then drop the weight by 30lbs and perform 1 sets of 5 reps.
B.
20min AMRAP Ladder
1-2-3-4-5-6-7-8…
Burpee Chest to Bar Pull Up
2-4-6-8-10-12-14…
Ball Slams
Performance:
A.
12min
Deadlift
Work Up to 82.5%(+20lbs) of your 1RM for a set of 3 reps, then drop the weight by 55lbs and perform 2 sets of 5 reps each.
B.
20min AMRAP Ladder
1-2-3-4-5-6-7-8…
Burpee Butterfly Chest to Bar Pull Up
2-4-6-8-10-12-14…
Unbroken Kettlebell Swing 70/55
+
Competitor Session 2: (Come in early to do before)
A.
12min
Clean
Work up to 90%(+10lbs) 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.