Essentials:
A.
14 Sets
Pausing at Knee (3sec) Power Snatch x 2-3 reps (BAR)
On the Min Marks

Rest 6min

B.
For time:
Dumb Bell Squat x 30 reps
Row for Cal x 30

Fitness:
A.
14 Sets
Pausing at Knee (3sec) Power Snatch x 1 rep 65%
On the Min Marks

Rest 6min

B.
For time:
Front Squat x 30 reps 135/95
Row for Cal x 30

Performance:
A.
14 Sets
Squat Snatch x 1 rep 80%
On the Min Marks

Rest 6min

B.
For time:
Squat Clean x 30 reps 155/105
Row for Cal x 30
+
Competitor Session 2:
A1.
3 Sets
Dumbbell Bent Over Rows on Bench x 8-10 reps per arm
Rest 30sec Between Arms / Rest 1min
A2.
3 Sets
Weighted GHD Hip Extension x 10-15 reps
Rest 2min