Essentials:
A.
12 Sets
Heavy Russian KBS x 8-10 reps
On the Min Marks

Rest 3min

B.
12 Sets
Front Squat x 3-5 reps
On the Min Marks

Rest 3min

C.
For Time:
Row 2000Meters (No Foot Straps)

Fitness:
A.
12min to Find 3RM
Hang Power Clean

Rest 3min

B.
12min to Find a Heavy 3 rep
Front Squat

Rest 3min

C.
For Time:
Row 2000Meters (No Foot Straps)

Performance:
A.
12min to Find 1RM
Squat Snatch

Rest 3min

B.
12min to Find 3RM
Squat Clean

Rest 3min

C.
12min to Find 5 RM
Front Squat
+
Competitor Session 2:
For time:
Row 2000Meters