Essentials:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
12 min AMRAP
Single Unders x 40 reps
Box Step Ups x 20 reps
Goblet Squat x 10 reps
Fitness:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
12 min AMRAP
Double Unders x 30 reps
Box Jump x 10 reps 24/20
Squat Clean x 1 rep 80%
Performance:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Single
*This should be done in 3-6 lifts*
B.
12 min AMRAP
Double Unders x 30 reps
Box Jump x 10 reps 24/20
Squat Clean x 1 rep 245/165