Essentials:
A.
4 Sets
Elevated Heels Overhead Squat x 10 reps (Pause 1-2 sec a bottom)
On the 2:30min Mark
Or
ADAPT

B.
3 Sets
Front Rack Step Back Lunges x 14 reps
40-45%(+15-30lbs) of 1RM Front Squat
On the 4min Mark

C.
For Time:
10-8-6-4
Ring Climber
Goblet Squat Jump

Fitness:
A.
4 Sets
Snatch From Hang at Hip
1 Power Snatch + 1 Full Snatch + 1 Overhead Squats (Pause 2 sec on each squat)
Build to 67%
On the 2:30min Mark
Or
ADAPT

B.
3 Sets
Front Rack Step Back Lunges x 14 reps
40-45%(+15-30lbs) of 1RM Front Squat
On the 4min Mark

C.
For Time:
3-2-2-1
Rope Climb
Full Snatch 82%

Performance:
A.
4 Sets
Snatch From Blocks
1 Power Snatch + 1 Full Snatch + 2 Overhead Squats (Pause 2 sec on each squat)
Build to a Heavy for the day of the Complex
On the 2:30min Mark

B.
3 Sets
Front Rack Step Back Lunges x 14 reps
40-45%(+15-30lbs) of 1RM Front Squat
On the 4min Mark

C.
For Time:
3-2-2-1
Legless Rope Climb
Full Snatch 195/130
Competitor Session 2:
A.
5min EMOM
Full Snatch x 7 TNG rep 135/95

B1.
3 Sets
Leg Extensions x 5 reps
B2.
3 Sets
Reverse Hyper x 10 reps @50% Back Squat
Rest 2 min