Essentials:
A.
6 Sets
Heavy Russian KettleBell Swing x 10-20 reps
On the 2min Marks

Rest 5min

B.
For time:
Wall Balls x 30 reps
Single Unders x 100 reps
Run x 1000 meters
Single Unders x 100 reps
Wall Balls x 30 reps

Fitness:
A.
6 Sets
Pausing at Knee (3sec) Power Snatch x 3 reps 65%
On the 2min Marks

Rest 5min

B.
For time:
Wall Balls x 50 reps 20/14
Double Unders x 50 reps
Run x 1000 meters
Double Unders x 50 reps
Wall Balls x 50 reps 20/14

Performance:
A.
6 Sets
Two position Pause Snatch x 2 reps
On the 2min Marks

Rest 5min

B.
For time:
Wall Balls x 100 reps 20/14
Run x 1000 meters
Wall Balls x 100 reps 20/14
+
Competitor Session 2:
5 Sets
Pause Back Squat at Parallel (2sec) x 3 reps
*Squat Below Parallel and then on the way up stop at the parallel point for 2sec before standing all the way up*
On the 3min Marks