Essentials:
A.
3 Sets
Back Squat x 7 reps build in weight each set
Tempo 4040
3 Sets
Dumbbell Bulgarian Split Squat x 5 reps per leg
Tempo 4040
On the 3min Marks
Or
ADAPT
B.
5 Sets Each for Time:
Assault Bike x 7 cal
Med Ball Squat Clean x 10 reps
On the 3min Marks
Fitness:
A.
3 Sets
Back Squat x 7 reps build in weight each set
Tempo 4040
3 Sets
Dumbbell Bulgarian Split Squat x 5 reps per leg
Tempo 4040
On the 3min Marks
Or
ADAPT
B.
5 Sets Each for Time:
Assault Bike x 10 cal
Med Ball Squat Clean x 10 reps 35/25
On the 3min Marks
Performance:
A.
3 Sets
Back Squat x 7 reps build in weight each set
Tempo 4040
3 Sets
Dumbbell Bulgarian Split Squat x 5 reps per leg
Tempo 4040
On the 3min Marks
Or
ADAPT
B.
5 Sets Each for Time:
Assault Bike x 10 cal
Med Ball Squat Clean x 10 reps 50/35
On the 3min Marks
Competitor Session 2:
A.
5 Sets
Jerk Dip + Split Jerk x 1+1 reps 50-60%
Rest 2min
B.
5 Sets
RNT Dumbbell Split Squat x 10 reps Per leg
Rest 3min
C.
Not For Time:
Ski x 3000 meters 65%