Essentials:
A.
5 Sets
Med Ball Clean x 15 reps
On the 2:30min
Or ADAPT

B.
3 Sets
Run x 300 meter
V-Ups x 15 reps
Barbell Sumo deadlift High Pull x 10 reps
Rest 4min

Fitness:
A.
5 Sets
Hang at Thigh Height Full Clean Cluster x 1.1.1 reps
On the 2:30min
Build in each set
Or ADAPT

B.
3 Sets
Run x 300 meter
Toes to Bar x 15 reps
Power Clean x 10 reps 155/100
Rest 4min

Performance:
A.
5 Sets
From Blocks at Thigh Height Full Clean x 3 reps
On the 2:30min
Build in each set

B.
3 Sets
Run x 300 meter
Toes to Bar x 20 reps
Power Clean x 10 reps 185/125
Rest
*Work to rest Ratio 1:1*

Competitor Session 2:
A1.
3 sets
Ring Support Hold x 60 sec
Rest 1min
A2.
Box Slide to Press x 10 reps
Rest 1min
A3.
Chin Over Bar Hold x 45 sec
Rest 3min

B.
5 rounds
Row x 2min
Run x 2min
Ski x 2min