Essentials:
A.
5 Sets
Deadlift x 3 reps
Tempo 51×1
on the 2:30min

B.
4 Sets
Russian Kettlebell Swings x 20 reps As Fast as Possible
on the 2:30min
or
ADAPT

C.
4 Rounds For Time:
Row x 300 meters
Deadlift x 21 reps 55%
Burpee x 9 reps

Fitness:
A.
5 Sets
Snatch Deadlift+ Hang Power Snatch above Knee+ Hang Power Snatch Below Knee+ Power Snatch x 1+1+1+1 reps
on the 2:30min

B.
4 Sets
Power Clean x 10 reps 95/65 As Fast as Possible
on the 2:30min
or
ADAPT

C.
4 Rounds For Time:
Row x 500 meters
Deadlift x 21 reps 185/135
Chest to Bar Pull Ups x 9 reps

Performance:
A.
5 Sets
Slow Pull Snatch Deadlift (10sec)+ Hang Power Snatch Above Knee + Hang Power snatch Below Knee x 1+1+1 reps
On the 2:30min

B.
4 Sets
Reverse Hyper x 10 reps
Single Leg Barbell RDL x 6 per Leg
on the 2:30min

C.
4 Rounds For Time:
Row x 500 meters
Deadlift x 21 reps 225/155
Bar Muscle Ups x 9 reps
+
Competitor Session 2:
A.
10min EMOM
Power Clean + Hang Power clean 205-250/125-155