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

B.
4 Sets For Time:
Back Squat x 12 reps 65%
Kettlebell Swing x 15 reps
Box Step Up x 18 reps
Rest 2min

Fitness:
A.
5 Sets
Hang Full Clean+Full Clean + Jerk
77,80,82,85,87%
On the 2 min
Or ADAPT

B.
4 Sets For Time:
Back Squat x 12 reps 65%
Kettlebell Swing x 15 reps 55/35
Box Jump x 18 reps 24/20
Rest 2min

Performance:
A.
5 Sets
Hang Full Clean+Full Clean + Jerk
77,80,82,85,87%
On the 2 min
Or ADAPT

B.
4 Sets For Time:
Back Squat x 12 reps 65%
Kettlebell Swing x 15 reps 70/55
Box Jump x 18 reps 30/24
Rest 2min

Competitor Session 2:
A.
5 Sets
Single Leg Reverse Hyper x 10 reps per leg
Rest 1min
A2.
5 Sets
Kneeling Squat Jumps x 10 reps
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
Rest 1min

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