Essentials:
A.
4 Sets
Back Squat x 5 reps
Set 1= 72%
Sets 2,3,4= decrease weight from set 1 by 20lbs
On the 2:30min Marks

B.
3 Rounds Each For Time:
Run x 150 meters
Wall ball x12
Burpees x 10
Wall Balls x 12
Burpees x 10
Run x 150 meters
Rest 6min

Fitness:
A.
4 Sets
Back Squat x 5 reps
Set 1= 75%
Sets 2,3,4= decrease weight from set 1 by 20lbs
On the 2:30min Marks

B.
4 Rounds Each For Time:
Run x 150 meters
Wall ball x12 30/14
Burpees x 10
Wall Balls x 12 30/14
Burpees x 10
Run x 150 meters
Rest 6min

Performance:
A.
12min
Full Snatch
Build to 90% of 1RM for a Single
-Then-
Drop Weight by 30lbs and perform 2 sets of 1 Snatch + 2 Pause Overhead Squats (5sec)

B.
4 Sets
Back Squat x 5 reps
Set 1= 77%
Sets 2,3,4= decrease weight from set 1 by 20lbs
On the 2:30min Marks

C.
4 Rounds Each For Time:
Run x 150 meters
Wall ball x12 30/20
Burpees x 10
Wall Balls x 12 30/20
Burpees x 10
Run x 150 meters
Rest 6min