Essentials:
A.
15min EMOM
Front Squat x 1 rep 50%
Tempo 30×1
B.
Benchmark
Jackie
For Time:
Row x 1000 meters
Thruster x 50 reps
Pull Up x 30 reps
Fitness:
A.
15min EMOM
Front Squat x 1 rep 50%
Tempo 30×1
B.
Benchmark
Jackie
For Time:
Row x 1000 meters
Thruster x 50 reps 45/35
Pull Up x 30 reps
Performance:
A.
15min EMOM
Front Squat x 1 rep 50%
Tempo 30×1
B.
Benchmark
Jackie
For Time:
Row x 1000 meters
Thruster x 50 reps 45/35
Pull Up x 30 reps
Competitor Session 2:
A.
3 Sets
Front Rack Kettlebell Step Up x 10 per leg
Rest 2min
B.
3 Sets
Sorensen Hold x 2min
Rest 2min
C.
3 Sets
Stone Goblet Squat Hold x 30 sec
Rest 2min