Essentials:
A.
5 Sets
Front Squat x 3 reps Build in weight
Tempo 51×1
On the 2:30min
B.
For Time:
Run x 1000 meters
Single Unders x 100 reps
Shoulder to Overhead x 10 reps
Fitness:
A.
5 Sets
Front Squat x 3 reps 87.5% of clean
Tempo 51×1
On the 2:30min
B.
For Time:
Run x 1000 meters
Double Unders x 100 reps
Shoulder to Overhead x 10 reps 185/125
Performance:
A.
5 Sets
Front Squat x 3 reps 87.5% of clean
Tempo 51×1
On the 2:30min
B.
For Time:
Run x 1000 meters
Double Unders x 100 reps
Shoulder to Overhead x 10 reps 205/145
Competitor Session 2:
A1.
3 Sets
Alternating Single Leg Goblet Front Rack Box Jump Up x 8 reps per leg
Rest 1min
A2.
3 Sets
L-Sit Lift Ups x 10 reps
Rest 1min
A3.
Star Plank on Rings x 20sec per side
Rest 1min
B.
3 Sets
Front Rack Double Kettlebell Wall Sit x 60 sec
Rest 90 sec
C.
3 Sets
Kneeling Dumbbell Press x 5 per arm
Rest 2min