Essentials:
A.
5 Sets
Front Rack Alternating Step Back Lunge x 5 reps per leg
On the 2 min
Or ADAPT

B.
5 Rounds For Time:
Wall Ball x 20 reps
Squat Jumps x 20 reps

Fitness:
A.
5 Sets
Hang Squat Clean + Squat Clean + Jerk
82%, 85%, 87%, 90%, 92%
On the 2min
Or ADAPT

B.
5 Rounds For Time:
Wall Ball x 30 reps 20/14
Front Rack Dumbbell Walking Lunges x 15 reps 45/25

Performance:
A.
5 Sets
Hang Squat Clean + Squat Clean + Jerk
82%, 85%, 87%, 90%, 92%
On the 2min
Or ADAPT

B.
5 Rounds For Time:
Wall Ball x 30 reps 20/14
Front Rack Dumbbell Walking Lunges x 15 reps 50/35

Competitor Session 2:
A.
5 Sets
Reverse Hyper x 10 reps Heavy
Rest 1min
A2.
5 Sets
Kneeling Squat Jumps x 10 reps
*Add height if Possible (Jump to stacked mats or box)
Rest 1min
A3.
5 Sets Hip Thrust x 10 reps Heavy
Rest 1min
A4.
5 Sets
Deficit Bulgarian Split Squats x 5 reps per leg
*Add weight if possible
Rest 1min

B.
3 Sets
Dumbbell Split Stance Press x 20 reps
Rest 2min