Essentials:
A.
Back Squat with 3 sec pause
Take 10min to Build Up to a Heavy Single

Rest 3min

B.
4 Sets
Med Ball Duck walk (4 steps forward and 4 steps backwards) x 5 reps
On the 2:30min Mark
or
A.D.A.P.T. Program

Rest 3min

C.
3 Rounds
Single Unders x 80 reps
Run x 200 meters
Goblet Squat x 10 reps
Rest 2min

Fitness:
A.
Back Squat with 3 sec pause
Take 10min to Build Up to a Heavy Single

Rest 3min

B.
4 Sets
Kettlebell Overhead Squat + Sots Press x 5 reps per arm
On the 2:30min Mark
or
A.D.A.P.T. Program

Rest 3min

C.
3 Rounds
Double Unders x 40 reps
Run x 200 meters
OverHead Squat x 10 reps 115/75
Rest 2min

Performance:
A.
1 and 1/4 Back Squat
Take 10min to Build Up to a Heavy Single

Rest 3min

B.
5 Rounds
OverHead Squat x 15 reps 155/115
Run x 400 meters 85%
Rest 2min
+
Competitor Session 2: (Do before above work)
Hang Snatch above Knee
Take 15min to build up to a heavy Single