Fitness:

A.) Back squats – 3×2 @ 80%

B.) 20 min AMRAP

5 strict press, DB or KB

10 Step ups 24/20

15 sit-ups

20 cal row

Performance:

A.) Back squats – 3×2 @ 80%

B.) 20 min AMRAP

5 strict press (85/55)

10 Box Jump 24/20

15 T2B

20 cal row

Competitor:

A.) Back squats – 3×2 @ 80%  Pause on first rep – no bounce

B.) 20 min AMRAP

5 strict HSPU

10 Box Jump 24/20

15 T2B

20 cal row

C.) EMOM 6 min

3 squat clean and jerk (~60%) work on “thruster jerk”

go straight into a push jerk when coming out of the squat

D1.) 4×10 GHD sit-up

D2.) 4×10 hip extension