Essentials:
A.
10 Sets
Front Squat x 3 reps 50%
On the min

B.
4 Sets For Time:
Barbell Overhead step Back Lunge x 10 reps
Jumping Pull Ups x 10 reps
Rest 2min

Fitness:
A.
10 Sets
Front Squat x 3 reps 50%
On the min

B.
4 Sets For Time:
Bar Muscle Up x 7 Reps
Full Snatch x 7 Reps 115/75
Rest 2min

Performance:
A.
10 Sets
Front Squat x 3 reps 50%
On the min

B.
4 Sets For Time:
Muscle Up x 7 Reps
Full Snatch x 7 Reps 135/95
Rest 2min

Competitor Session 2:
A.
7 Sets
Drop Snatch x 3 reps 50% of Snatch
Rest 75sec
*try to Pause at bottom for 1-2sec on each squat

B.
Not For Time:
Double Overhead KettleBell Carry x 200 meters 55/35

C.
1 Sets
Leg Extension x 75 reps