Essentials:
A.
5 Sets
Wall Sit Theraband Sots Press x 15 reps
On the 2:30min
or
ADAPT

B.
4 Sets
Back Squat x 5 reps
Work Up to last set at 70% (+10lbs)
On the 2:30min

C.
For Time:
9-7-5
Heavy Goblet Squat
Man Makers
Burpee

Fitness:
A.
12min
Overhead Squat
6 Singles @ 85% of Snatch (+5lbs)
or
ADAPT

B.
4 Sets
Back Squat x 5 reps
Work Up to last set at 72% (+10lbs)
On the 2:30min

C.
For Time:
9-7-5
Squat Snatch 150/100
Box Jump 30/24
Burpee

Performance:
A.
12min
Snatch
6 Singles @ 85% (+5lbs)

B.
4 Sets
Back Squat x 5 reps
Work Up to last set at 77% (+10lbs)
On the 2:30min

C.
For Time:
9-7-5
Squat Snatch 185/125
Box Jump 34/30
Burpee
+
Competitor Session 2:
4 Sets
Power Clean + 3 Thruster @ 65% of Clean and Jerk (+5lbs)
Rest as needed

B1.
2 Sets
Box Jump x 5 reps as high as possible
Rest 30sec
B2.
2 Sets
Back Extension Hold x 30 sec
Rest 90sec