Essentials:
A.
3 Sets
Banded Drop Squats x 10 reps
Split Press x 10 reps
On the 4 min Marks

B.
4 Sets
Front Squat x 2 reps 70% across all Sets
On the 3min Mark

C.
8min AMRAP
Thruster x 10 reps
Ball Slams x 10 reps

Fitness:
A.
Clean and Jerk
12min
Build Up to 75% effort, this means there are is some left in the tank and weight is not compromising your form. Then perform 5 singles at that 75% (This means there should be about a 60sec rest between reps).

B.
4 Sets
Front Squat x 2 reps 77.5% across all Sets
On the 3min Mark

C.
8min AMRAP
Thruster 65% of Clean

Performance:
A.
Clean and Jerk
12min
Build Up to 85% (+10lbs) and then perform 5 singles at the 85% (+10lbs)

B.
5 Sets
Front Squat x 2 reps 80%(+10lbs) across all Sets
3 Sec pause at the bottom of the first rep of each set
On the 2:30min Mark

C.
8min AMRAP
Thruster 205/135
+
Competitor Session 2:
A.
3 Sets
Straight Leg Deadlift x 6 reps 60%
A2.
3 Sets
Leg Extension x 6 reps