Essentials:
A.
5 Sets
Deadlift x 1 reps
Tempo 51×1
on the 2:30min

B.
4 Sets
Banded Pull Threws x 20 reps
On the 2:30min Mark
or
ADAPT

C.
7 Rounds
Deadlift x 4 reps 67%
Burpees x 4 reps
KBS x 4 reps
Rest 2min

Fitness:
A.
4 Sets
Hang Power Clean + Power Clean x 3+2 reps
on the 2:30min

B.
4 Sets
Hang Power Snatch x 10 reps As Fast As Possible
Start at 40% of 1RM and increase weight each set as long as the 10 reps go Unbroken
On the 2:30min
or
ADAPT

C.
7 Rounds
Deadlift x 7 reps 245/165
Burpees x 7 reps
KBS x 7 reps 55/35
Rest 2min

Performance:
A.
4 Sets
Deficit Slow Pull Snatch Deadlift (10sec)+ Snatch Pull + Hang Snatch Pull x 1+1+1 reps
On the 2:30min

B.
4 Sets
Snatch Grip RDL x 3 reps
Tempo 51×1
Reverse Hyper x 10 reps
On the 2:30min

C.
7 Rounds
Deadlift x 7 reps 335/225
Burpees x 7 reps
KBS x 7 reps 70/55
Rest 2min
+
Competitor Session 2:
A.
EMOM 20min
Hang Power Clean Above the Knee + Hang Power Clean Below Knee + Power Clean 175/110

B1.
4 Sets
GHD Weighted Back Extension x 15 reps
Rest 1 min
B2.
4 Sets
Dumbbell Hamstring Curls x 8 reps
Rest 2 min