Essentials:
A. Back Squat 12-15×4; OT 8min; @32×1 tempo
+
5 min amrap:
5 DB thrusters
5 Ring Rows
rest 1 min
5 min amrap:
10 wall balls
5 Sit Ups

Fitness:
A. Back Squat Cluster 5.5.5.5×4;45sec/ OT 8min
+
5 min amrap:
5 thrusters 95/65
5 pull ups
rest 1 min
5 min amrap:
10 wall balls 20/14
5 Toes to Bar

Performance:
A. Front Squat Cluster 5.5.5.5×4;45sec/ OT 8min
+
5 min amrap:
5 thrusters 105/75
5 CTB pull ups
rest 1 min
5 min amrap:
10 wall balls 20/14
5 CTB pull ups
rest 1 min
5 min amrap:
5 OHS 115/75
5 knees to elbow
+
*Try to separate session 1 and 2 by 4+hours.*
Competitor session 2:
A. Power Snatch Cluster 3.3.3×3; rest 20sec/2min
B. Squat Snatch; 10 singles at moderate load; hold bottom position 3sec; rest 2min
C. Deficit HSPU; 15 for time x2; Rest 2min