Essentials:
A.
5 Sets
Slow Pull Squat Clean x 5 reps
PVC, Training Bar, Empty Barbell
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
5 Rounds For Time:
Hanging Knee Raises x 10 reps
Bar on Back Step Back Lunges x 20 reps

Fitness:
A.
5 Sets
Slow Pull to Hip+Slow Pull Squat Clean x 2 complexes 70%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
5 Rounds For Time:
Toes to Bar x 10 reps
Bar on Back Step Back Lunges x 20 reps 75/55

Performance:
A.
5 Sets
Slow Pull to Hip+Slow Pull Squat Clean x 2 complexes 70%
*5sec Pull to Hip*
On the 2:30min
Or
ADAPT

B.
5 Rounds For Time:
Toes to Bar x 15 reps
Bar on Back Step Back Lunges x 20 reps 75/55

Competitor Session 2:
A.
5 Sets
Glute Ham Raise x 10 reps
Rest 90 sec

B.
4 Sets
Front Rack Kettlebell Duck Walk x 50ft
Rest 2min

C.
20min EMOM
1. Assault Bike x 1min
2. Squat Clean Thruster + Push Jerk + Split Jerk(Touch and Go) 185/125