Essentials:
A.
24 Sets
Back Squat x 3 rep 50%
Hold Bottom for 5 sec
On the 30sec Marks

B.
20 Sets
Bulgarian Split Squats x 1 rep per leg
On the 30sec Marks

C.
For Time:
Single Unders x 50 reps
Air Squat x 30 reps
Single Unders x 50 reps
Back Squat x 20 reps 60%
Single Unders x 50 reps
Heavy Dumbbell Walking Lunges x 10 reps per leg

Fitness:
A.
24 Sets
Back Squat x 1 rep 50%
Hold Bottom for 5 sec
On the 30sec Marks

B.
5 Sets
Hang Power Snatch and Pausing Overhead Squat (5 sec) x 2 reps
On the 2min Marks

C.
For Time:
Double Unders x 50 reps
Dumbbell Overhead Squat x 10 reps per Arm
Double Unders x 40 reps
Hang Power Snatch + Overhead Squat x 10 reps 140/85
Double Unders x 30 reps
Back Squat x 5 reps 205/125
*1 Barbell and from ground

Performance:
A.
24 Sets
Back Squat With 80lbs of Chain x 1 reps 50%
Hold Bottom for 30sec
On the 30sc Marks

B.
5 Sets
Snatch From Blocks Just below Knee x 2 reps
On the 2min Marks
*Receive each rep with a 3sec hold at bottom of squat

C.
For Time:
Double Unders x 100 reps
Alternating Dumbbell Squat Snatch x 10 per Arm 70/55
Double Unders x 75
Squat Snatch x 10 reps 185/115
Double Unders x 50
Squat Snatch x 1 reps 205/125
+
Competitor Session 2:
A.
Snatch Grip Overhead Barbell Hold x accumulate 2min 205/125

B.
Row x 10min
Run x 10min