Essentials:
A.
12min
Build to a 1RM Frankenstein Front squat
-Then-
1 Set Goblet Squat x 20 reps as heavy as possible

B.
12 Sets
Sets 1-6 Dumbbell Vertical Jump x 3 reps
Sets 7-12 Box Jump x 3 reps
On the min Marks

C.
For Time:
Kettlebell Front Squat Right Arm x 30 reps
Kettlebell Overhead Step Back Lunges Left Arm x 30 reps
Kettlebell Overhead Step Back Lunges Right Arm x 30 reps
Kettlebell Front Squat Left Arm x 30 reps

Fitness:
A.
12min
Build to a 1RM Frankenstein Front squat
-Then-
1 Set Goblet Squat x 20 reps as heavy as possible

B.
12 Sets
Sets 1-6 Full Snatch x 2 reps @72%
Sets 7-12 Full Snatch x 1 rep @82%
On the min Marks

C.
For Time:
Kettlebell Overhead Squat Right Arm x 50 reps 55/35
Kettlebell Overhead Step Back Lunges Left Arm x 50 reps 55/35
Kettlebell Overhead Step Back Lunges Right Arm x 50 reps 55/35
Kettlebell Overhead Squat Left Arm x 50 reps 55/35

Performance:
A.
12min
Build to a 1RM Dead Stop Front squat
-Then-
1 Set Goblet Squat x 20 reps as heavy as possible

B.
12 Sets
Sets 1-6 Full Snatch x 2 reps @75%
Sets 7-12 Full Snatch x 1 rep @85%
On the min Marks

C.
For Time:
Kettlebell Overhead Squat Right Arm x 50 reps 70/55
Kettlebell Overhead Step Back Lunges Left Arm x 50 reps 70/55
Kettlebell Overhead Step Back Lunges Right Arm x 50 reps 70/55
Kettlebell Overhead Squat Left Arm x 50 reps 70/55

Competitor Session 2:
A.
2 Sets
Snatch Lift Off to Knee x 5 reps 85% of Snatch
Rest 2min

B.
3 Sets
Plate Walks x 10 total reps
Rest 2min

C.
Row x 30min 65%