Essentials:
A.
5 Sets
Barbell On Back Step Back Lunge x 5 reps per leg
On the 2:30 min
Or ADAPT
B.
15min AMRAP
Wall Ball x 15 reps
Back Squat x 20 reps
Bear Crawl x 25 meters
Fitness:
A.
5 Sets
Hang Squat Clean + Squat Clean and Jerk
85,87,90,92,95%
On the 2:30min Mark
Or
ADAPT
B.
15min AMRAP
Wall Ball x 15 reps 20/14
Back Squat x 20 reps 135/95
Wall Walks x 5 reps
Performance:
A.
5 Sets
Hang Squat Clean + Squat Clean and Jerk
85,87,90,92,95%
On the 2:30min Mark
Or
ADAPT
B.
15min AMRAP
Wall Ball x 15 reps 30/20
Back Squat x 20 reps 135/95
Handstand walk x 25 meters
Competitor Session 2:
A.
3 Sets
Stall Bar Toes to bar x 10 reps
Rest 2min
B1.
4 Sets
Hip Thrust x 7 reps
Rest 1min
B2.
4 Sets
Box Depth Jumps x 10 reps
Rest 1min
B3.
4 Sets
Reverse Hyper x 15 reps
Rest 1min
B4.
4 Sets
Barbell On Back Lunge Jumps x 10 reps
Rest 1min
C.
3 Sets
Med Ball Side twist Wall throw x 25 per side
Rest 3min