Essentials:
A.
5 Sets
Sumo Deadlift High Pull x 10 reps
on the 2:30min
or
ADAPT

B.
Deadlift x 4 reps
Tempo 51×1
on the 2:30min

C.
12min AMRAP
Row x 150 meters
Deadlift x 3 reps 70%

Fitness:
A.
5 Sets
Clean Deadlift+ Hang Power Clean above Knee+ Hang Power Clean Below Knee+ Power Clean x 1+1+1+1 reps
on the 2:30min
or
ADAPT

B.
4 Sets
Deadlift x 5 reps
Tempo 51×1
Rest 20sec
on the 2:30min

C.
12min AMRAP
Row x 150 meters
Hang Power Snatch x 3 reps 145/95

Performance:
A.
5 Sets
Clean Deadlift + Hang Power Clean + Power Clean X 3+2+1 reps
On the 2:30min

B.
4 Sets
Deadlift Cluster x 3.3 reps
Tempo 51×1
Rest 20sec
on the 2:30min

C.
12min AMRAP
Row x 150 meters
Hang Power Snatch x 3 reps 170/120
+
Competitor Session 2:
A.
10min EMOM
Odd: Seated Good Mornings x 10 reps
Even: Single Leg Hamstring curl x 30sec per leg

B.
Banded March x 4min