Essentials:
A.
12min
Every 30 sec
Weighted Vertical Jump x 4 rep 5-15lbs

B.
5 Min AMRAP
Kettlebell Swing x 5 reps
Goblet Squat x 5 reps
Assault Bike x 5 cal

Fitness:
A.
12min
Every 30 sec
Power Snatch x 1 rep
Min 0-4 60%
Min 4-8 65%
Min 8-12 70%

B.
5 Min AMRAP
Squat Snatch x 5 reps 95/65
Overhead Squat x 5 reps 95/65
Bar Facing Burpee x 5 reps

Performance:
A.
12min
Every 30 sec
Power Snatch x 1 rep
Min 0-4 60%
Min 4-8 65%
Min 8-12 70%

B.
5 Min AMRAP
Squat Snatch x 5 reps 95/65
Overhead Squat x 5 reps 95/65
Bar Facing Burpee x 5 reps

Competitor Session 2:
A.
5 Sets
Snatch High Pulls From Blocks above Knee x 5 reps (Moderate)
Rest 2min

B.
15min
Every 30 Sec
Dumbbell Power Snatch x 1 rep 100/70
*Alternate arms every 30 sec*