Essentials:
A.
10 Set
Overhead Squat x5,5,4,4,3,3,2,2,1,1 reps
On the Min Mark

Rest 3min

B.
Back Squat x 14,10,10,6,6 rep 45-65% of 3rm increasing by 5% each set
Pause at the bottom of the Squat for 3sec
On the 3Min Mark

Rest 3min

C.
4 Rounds Each For Time:
Heavy Goblet Squat x 20 reps
Rest 1min

Fitness:
A.
10 Set
Overhead Squat x 5,5,4,4,3,3,2,2,1,1 reps
On the Min Mark

Rest 3min

B.
Back Squat x 7,5,5,3,3 rep 55-75% of 3rm increasing by 5% each set
Pause at Parallel and 2in above parallel for 2sec each on the way back up
On the 3Min Mark

Rest 3min

C.
4 Rounds Each For Time:
Front Squat x 20 reps 145/95
Rest 1min

Performance:
A.
10 Set
Drop Snatch x 1 rep
On the Min Mark

Rest 3min

B.
5 Sets
Back Squat with Chain x 5 reps
On the 3min Marks
*Keep bar load at or below 250/155 , increasing by chain is preferred over bar load.

Rest 3min

C.
4 Sets:
Front Rack Step Back Lunges x 20 reps
Rest 2min
+
Competitor Session 2:
A.
3 sets
Reverse Hyper x 12 reps heavy
Rest 2min

B.
3 Sets
GHD Hip Extension x 12 reps
Rest 2min