Essentials:
A.
5 Sets
Front Squat x 10 reps @31×1 BAR
OT3min

B.
7min AMRAP
DB Hang Squat Clean

C.
4 Rounds for time:
20 KBS
80 SU

Fitness:
A.
5 Sets
Front Squat x 8 reps @31×1
OT3min

B.
7min AMRAP
DB Hang Squat Clean x 3 UB reps 35/25 lbs each hand

C.
4 Rounds for time:
20 KBS 55/35
40 DU

Performance:
A.
5 Sets
Squat Clean From High Blocks or High Hang x 2 reps
OT3min

B.
7min AMRAP
Hang Squat Clean x 3 UB reps 185/125 lbs

C.
4 Rounds for time:
20 KBS 55/35
40 DU
+
Competitor Session 2:
*Try to come 20min early to do this or if done after then rest 30-40min before performing.*
A.
Build to a Tough Single in 12min
Squat Snatch