Essentials:
A.
Back Squat with 3 sec pause
Take 10min to Build Up to a Heavy 5 rep
Rest 3min
B.
4 Sets
Med Ball Squat with 5 sec pause x 5 reps
On the 2:30min Mark
Rest 3min
C.
3 Rounds
Goblet Squat x 20 reps
Run x 400 meters
Rest 2min
Fitness:
A.
Back Squat with 3 sec pause
Take 10min to Build Up to a Heavy 5 rep
Rest 3min
B.
4 Sets
Kettlebell Sots Press x 5 reps per arm
On the 2:30min Mark
Rest 3min
C.
3 Rounds
OverHead Squat x 20 reps 115/75
Run x 400 meters
Rest 2min
Performance:
A.
Back Squat with 3sec Pause
Take 10min to Build Up to a Heavy Single
Rest 3min
B.
Snatch from Blocks above Knee
Take 10min to build up to a heavy Single
No Rest
C.
10 Sets
Snatch x 1 reps 85% of ‘B’
On the min Mark
+
Competitor Session 2:
3 Rounds
OverHead Squat x 20 reps 155/105
Run x 400 meters 85%
Rest 2min