Essentials:
A.
5 Sets
Slow Pull Squat Clean x 5 reps
PVC, Training Bar, Empty Barbell
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
12min EMOM
Push Press x 4 reps
Build in weight

C.
3 Sets
Step Down x 7 reps per leg
*As slow as possible*
On the 3min Marks

Fitness:
A.
5 Sets
Slow Pull Squat Clean x 3 reps 70%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
12min EMOM
Split Jerk x 1 reps
55-65% of clean

C.
3 Sets
Dumbbell Step Down x 7 reps per leg
*As slow as possible*
Build in weight each set
On the 3min Marks

Performance:
A.
5 Sets
Slow Pull Squat Clean x 3 reps 70%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
12min EMOM
Jerk Dip + Split Jerk x 1+1 reps
55-65%

C.
3 Sets
Dumbbell Step Down x 7 reps per leg
*As slow as possible*
Build in weight each set
On the 3min Marks

Competitor Session 2:
A.
5 Sets
RNT Dumbbell Split Squat x 10 reps Per leg
Rest 3min

B.
3 Rounds
Ski x 1min
Bar Muscle Up x 10 reps
Rest 90 sec between rounds
3 Rounds
Assault Bike x 1min
Double Kettlebell Snatch x 10 reps 35/25
Rest 90 sec between rounds