Essentials:
A.
6 Sets
Back Squat x 1 rep @ 80%
On 2min Marks

B.
4 Sets
Plate Overhead Step Back Lunges x 8 reps per leg
On the 3min

C.
3 Sets
Goblet Squat x 10 reps
Sit Ups x 12 reps
Row x 15 cal
Rest 3 min

Fitness:
A.
6 Sets
Back Squat x 1 rep @ 87%
On 2min Marks

B.
4 Sets
Barbell Overhead Step Back Lunges x 8 reps per leg
On the 3min

C.
3 Sets
Overhead Squat x 10 reps 75/55
Toes to Bar x 12 reps
Row x 15 cal
Rest 3 min

Performance:
A.
6 Sets
Back Squat x 1 rep @ 92%
On 2min Marks

B.
4 Sets
Snatch Lift Off (3sec Hold) + Tempo Snatch Deadlift (5sec) + Vertical Hang Snatch from Hip 1+1+1 x 3
On the 3min

C.
3 Sets
Squat Snatch x 10 reps 95/65
Toes to Bar x 12 reps
Airdyne x 15 cal
Rest 3 min
+
Competitor Session 2:
A.
3 Sets
Leg Extension x 20 reps
Rest 1min
Goblet Squat Hold x 60sec 70/55
Rest 1min

B.
10 Sets
Squat Snatch x 1 rep Every 30sec 190/120