Essentials:
A. Romanian Dead lift; build to a heavy 5rep in 12min
*Rest exactly 1min before ‘B.’*
B. Drop to 60% of ‘A.’ and perform 50singles; 5 OTM for 10min
+
17 min amrap:
15 burpee box jumps
15 hang Power Clean and Jerk

Fitness:
A. Power clean and jerk; build to a tough single in 12min
*Rest exactly 1min before ‘B.’*
B. Drop to 60% of ‘A.’ and perform 10singles; 1 OTM for 10min
+
17 min amrap:
30 burpee box jumps 20″
30 power clean and jerk 75/55
30 burpee box jump 20″
30 power clean and jerk 95/65
amrap in remainign time
30 bbj 20″
30 power clean and jerk 135/95

Performance:
A. Power clean and jerk; build to a tough single in 12min
*Rest exactly 1min before ‘B.’*
B. Drop to 90% of ‘A.’ and perform 10singles; 1 OTM for 10min
+
17 min amrap:
30 burpee box jumps 20″
30 power clean and jerk 95#
30 burpee box jump 20″
30 power clean and jerk 135#
amrap in remainign time
30 bbj 20″
30 power clean and jerk 185#
+
Competitor Session 2:
Deficit Dead Lift; 4-5×3; tempo 31×1; OT 3min