Essentials:
A.
5 Sets
Dumbbell Corrective Front Squat x 3 reps
On the 2:30min

B.
5 Sets
Theraband Overhead Squats x 7 reps
On the 2min Marks
or
ADAPT

C.
7 Rounds For time:
Dumbbell Hang Power Clean x 5 reps
Dumbbell Thrusters x 5 reps
Burpees x 5 reps

Fitness:
A.
5 Sets
Dumbbell Corrective Front Squat Cluster x 1.1.1 reps
Rest 15 sec between reps
On the 2:30min

B.
5 Sets
Hang Power Clean just below knee and FS x 2 reps
On the 2min Marks
or
ADAPT

C.
7 Rounds For time:
Hang Power Clean x 7 reps 95/65
Thrusters x 7 reps 95/65
Bar Facing Burpees x 7 reps

Performance:
A.
5 Sets
Dumbbell Corrective Front Squat Cluster with 60lbs of Chain x 1.1.1 reps
rest 15 sec between reps
On the 2:30min

B.
In 12 min build up to 92.5% of your 1 RM Squat Clean and then do 3 singles with that load

C.
7 Rounds For time:
Hang Power Clean x 7 reps 95/65
Thrusters x 7 reps 95/65
Bar Facing Burpees x 7 reps
+
Competitor Session 2:
A.
5 Sets
Single leg Extension x 20 reps per leg
Rest as needed between sets

B.
25min AMRAP 65% effort
Row x 20 cal
Ski x 25 cal
Airdyne x 30 cal
DU x 50 reps