Essentials:
A.
20 Sets
Speed Back Squat x 1 rep @ 47%
On the 30sec Marks

B.
4 Sets
Plate Overhead Step Back Lunges x 10 reps per leg
On the 3min

C.
4 Sets
Goblet Squat x 5 reps 95/65
V-Up x 10 reps
Burpees x 15 reps
Rest 2min

Fitness:
A.
20 Sets
Speed Back Squat x 1 rep @ 57%
On the 30sec Marks

B.
4 Sets
Barbell Overhead Step Back Lunges x 10 reps per leg
On the 3min

C.
4 Sets
Overhead Squat x 5 reps 95/65
Toes to Bar x 10 reps
Burpees x 15 reps
Rest 2min

Performance:
A.
20 Sets
Box Squat x 1 rep @ 67%
On the 30sec Marks

B.
4 Sets
Snatch Lift Off (3sec Hold) + Tempo Snatch Deadlift (5sec) + Vertical Hang Snatch from Hip 1+1+1 x 3
On the 3min

C.
4 Sets
Squat Snatch x 5 reps 135/95
Toes to Bar x 10 reps
Burpees x 15 reps
Rest 2min
+
Competitor Session 2:
A.
3 Sets
Leg Extension x 20 reps
Rest 1min
Goblet Squat Hold x 60sec 70/55
Rest 1min

B.
10 Sets
Squat Snatch x 1 rep Every 30sec 185/115