Essentials:
A.
8 Sets
RDL x 5 rep 40-50% of DL
On the 2 Min Marks

Rest 10min

B.
For Time:
21-15-9
Row for Cal.
Burpees

Fitness:
A.
8 Sets
Power Clean x 3 rep 55-65%
On the 2 Min Marks

Rest 10min

B.
For Time:
28-21-15-9
Row for Cal.
Burpees

Performance:
A.
15 Sets
Power Clean and Jerk x 1 rep 70-80%
On the Min Marks

Rest 10min

B.
For Time:
28-21-15-9
Row for Cal.
Burpees
+
Competitor Session 2:
5 Sets
Single Leg RDL x 10 reps per leg
Rest 60sec between legs
*Use DB or KB