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

B.
5 Sets
Front Squat x 2 reps 75% across all Sets
3 Sec pause at the bottom of the first rep of each set
On the 2:30min Mark

C.
For Time:
Back Squat x 10 reps @67%
Burpees x 40 reps
Back Squat x 10 reps @77%

Fitness:
A.
Clean and Jerk
12min
Build Up to 80% effort, this means there are is some left in the tank and weight is not compromising your form. Then perform 5 singles at that 80% (This means there should be about a 60sec rest between reps)

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

C.
For Time:
Squat Snatch x 15 reps @85%
*Every time you Fail a Rep perform 10 Burpees before getting back on the Bar.

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

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

C.
For Time:
Squat Snatch x 15 reps @85%
*Every time you Fail a Rep perform 10 Burpees before getting back on the Bar.
+
Competitor Session 2:
A1.
3 Sets
Straight Leg Deadlift x 6 reps 60%
A2.
3 Sets
Leg Extension x 6 reps

B.
20 Sets
Airdyne x 12 sec 100%
Airdyne x 18 sec 85%
Airdyne x 30 sec 65%