Essentials:
A
Mobility
Thread the Needle Right x 2min
Thread the Needle Left x 2min
Puppy Dog x 2min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Forward Fold x 2min
Seated Straddle x 2min

B.
15min
Back Squat
Build Up to 80% of your 3rm and perform 1 rep.
Drop the weight by 30lbs and perform 2 sets of 5 reps each.

C.
For time:
4-3-2-1
Deadlift 70%
8-6-4-2
KettleBell Swing
12-9-6-3
V-Ups

Fitness:
A
Mobility
Thread the Needle Right x 2min
Thread the Needle Left x 2min
Puppy Dog x 2min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Forward Fold x 2min
Seated Straddle x 2min

B.
15min
Back Squat
Build Up to 90% of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps each.

C.
For time:
4-3-2-1
Deadlift 275/185
8-6-4-2
KettleBell Swing 70/55
12-9-6-3
Toes to Bar

Performance:
A
15min
Snatch + Power Snatches
Build to 85% and perform 1 rep, then drop to 50% of the 85% weight and perform 3 sets of touch and go power snatches. Set 1 is 5 reps, set 2 is 10 reps, and set 3 is 15 reps.

B.
15min
Back Squat
Build Up to 92% of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps each.

C.
For time:
4-3-2-1
Deadlift 350/235
12-9-6-3
GHD Sit Ups
Rest 3min
For Time:
8-6-4-2
Hang Power Clean 185/125
16-12-8-4
Chest to Bar
+
Competitor Session 2:
A.
4 Sets
Run x 400 meter 80%
Rest 90sec