Essentials:
A.
4 Sets
Squat Overhead Weighted Y Lifts x 12 reps
On the 2:30

B.
10min EMOM
Odd: Back Squat x 3 reps 90%
Even: Rest
*This will be heavy, use a spotter on all sets, the expectation is not to be able to complete all sets without a spotter.

C.
4 Sets
Run x 3min 85%
Walk x 2min

Fitness:
A.
4 Sets
Hang Full Snatch x 3 reps
Build to 80%

B.
10min EMOM
Odd: Back Squat x 3 reps 90%
Even: Rest
*This will be heavy, use a spotter on all sets, the expectation is not to be able to complete all sets without a spotter.

C.
4 Sets
Run x 3min 85%
Walk x 2min

Performance:
A.
4 Sets
Hang Full Snatch x 3 reps
Build to 80%

B.
10min EMOM
Odd: Back Squat x 3 reps 90%
Even: Rest
*This will be heavy, use a spotter on all sets, the expectation is not to be able to complete all sets without a spotter.

C.
4 Sets
Run x 3min 85%
Walk x 2min
-Then-
Run x 15min 85%
*Note that the 15min Run is actually extra and will go over the hour class time.

Competitor Session 2:
A.
3 Sets
Single Arm Overhead Kettlebell Squat x 6 per arm
Rest 2min

B.
4 Sets
Snatch Lift Off Hold+Snatch Grip Shrug Hold x 15sec each @ 100%
Rest 90sec

C.
3 Sets
Airdyne x 1min
Rest 30sec
Wall Balls x 1min
Rest 30sec