Essentials:
A.
3 Sets
Banded Squats x 12 reps
On the 3min

Rest 3min

B.
3 Sets
Back Squat x 5@60, 5@70%, 5+@80% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min

Rest 3min

C.
For Time:
Dumbbell Thruster x 30 reps
Ring Pulls x 40 reps

Fitness:
A.
3 Sets
Hang Power Snatch + Overhead Squat x 2+2 reps
On the 3min

Rest 3min

B.
3 Sets
Back Squat x 5@60, 5@70%, 5+@80% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min

Rest 3min

C.
For Time:
Thruster x 30 reps 115/75
Muscle Up x 10 or Pull Ups x 40 reps

Performance:
A.
3 Sets
Snatch Pull + Snatch x 2+1 70-80%
On the 3min

Rest 3min

B.
3 Sets
Back Squat x 5@60, 5@70%, 5+@80% (add 5-10lbs to each set)
tempo 32×1 (First 2 sets)
On the 3min

Rest 3min

C.
For Time:
Thruster x 30/36 reps 135/95
Muscle Up x 20/12
+
Competitor Session 2
1 set For time:
Squat snatch x 15 reps 135/95