Essentials
A.
OTM 10min
Hang Power Snatch x 3-5 rep @BAR

B.
6 Sets
Back Squat x 12, 12, 12, 8, 8, 8 reps
OT 3min Marks
Tempo 32×1

C.
5 Sets
15 KBS
10 DB Weighted Step Ups
Rest 1min

Fitness:
A.
OTM 10min
Power Snatch x 1 rep @50-65%

B.
6 Sets
Back Squat x 8, 8, 8, 6, 6, 6 reps
OT 3min Marks

C.
5 Sets
15 KBS 55/35
10 DB Weighted Step Ups (24″/20″)(35/20)
Rest 1min

Performance:
A.
OTM 10min
Squat Snatch x 1 rep @78%

B.
6 Sets
Front Squat x 4, 4, 4, 2, 2, 2 reps
OT 3min Marks

C.
5 Sets
Barbell Bulgarian Split Squats x 2-4 reps/leg
OT 1.5min per leg
+
Competitor Session 2:
5 sets
GH Raises; 4-5 reps
rest 2 minutes