Essentials:
A.
10 Sets
Tempo Overhead Squat x 3 reps
@33×1
On the 90 sec marks
*Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all*
B.
5 Sets
Bar Facing Burpee x 10 reps as Fast as Possible
On the Minute
-Rest 1 min-
5 Sets
Jumping Back Squats x 10 reps as Fast as Possible 95/65
On the Minute
-Rest 1 min-
5 Sets
Assault Bike x 10/7 cal as Fast as Possible
On the Minute
Fitness:
A1.
8 min
Build to a Heavy Hang Squat Snatch but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
5 Sets
Bar Facing Burpee x 10 reps as Fast as Possible
On the Minute
-Rest 1 min-
5 Sets
Jumping Back Squats x 10 reps as Fast as Possible 95/65
On the Minute
-Rest 1 min-
5 Sets
Assault Bike x 10/7 cal as Fast as Possible
On the Minute
RX+: Chest to bar x 10 reps instead of assault bike only if you can do 15 or greater unbroken
Performance:
A1.
8 min
Build to a Heavy Hang Squat Snatch but don’t exceed 85%
*Prioritize Position and speed even if this means a lot lighter weight*
-Then-
A2.
7 min
Take 90% of A1. and perform 7 singles from the ground
B.
5 Sets
Bar Facing Burpee x 10 reps as Fast as Possible
On the Minute
-Rest 1min-
5 Sets
Jumping Back Squats x 10 reps as Fast as Possible 115/75
On the Minute
-Rest 1min-
5 Sets
Chest to Bar x 13 reps as Fast as Possible
On the Minute