Essentials:
3 Sets
Banded squat x 4 reps
Tempo 10/10/x/1
On the 3min Marks

Rest 3min

B.
20 Sets
Speed Back Squat x 1 rep 45%
On the 30sec Marks

Rest 3min

C.
For Completed Reps:
Every 60 sec for 20min
Goblet Squat x 10 rep

Fitness:
3 Sets
Overhead squat x 1 reps
Tempo 10/10/x/1
On the 3min Marks

Rest 3min

B.
20 Sets
Back Squat x 1 rep 55%
On the 30sec Marks

Rest 3min

C.
For Completed Reps:
Every 40 sec for 20min
Power Snatch + Overhead Squat x 1 rep 80%
*Only one attempt per 40sec; Complex counts as 1 rep so if you miss either part you miss the whole thing*

Performance:
A.
Squat Snatch
12min to Build Up to a 1RM for the Day
*No more than 3 misses and then you are done*

Rest 3min

B.
20 Sets
Box Squat x 1 rep 65%
On the 30sec Marks

Rest 3min

C.
For Completed Reps:
Every 40 sec for 20min
Squat Snatch x 1 rep 85%
*Only one attempt per 40sec*
+
Competitor Session 2:
A.
3 Sets
Lateral BarBell Step Ups x 6 reps per leg
On the 3min

B.
3 Sets
Bottom of Squat to ¼ position x 10 reps
On the 3min

C.
3 Sets
Leg Extension on Reverse Hyper x 15 reps
On the 3min