Essentials:
A.
Two sets, not for time, of:
Rope Pulls x 2-3 Practice ascents
Plank x 30-45 seconds

B.
Five sets of:
Hang Power Snatch x 3-6
OTM 15min BAR

C.
Every minute on the minute for 16 minutes:
Odd Minutes: Goblet Squat x 10 reps
Even Minutes: Ring Pulls x 10 reps

Fitness:
A.
Two sets, not for time, of:
15′ Rope Climbs x 2-3 Practice ascents
V-Sit x 30-45 seconds

B.
Five sets of:
Power Snatch x 1.1.1
(rest 20 seconds between singles)
OT3min marks

C.
Every minute on the minute for 16 minutes:
Odd Minutes: 75/55 lb Hang Squat Clean x 10 reps
Even Minutes: Chest to Bar Pull Ups 5/3

Performance:
A.
Two sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

B.
Five sets of:
Snatch x 1.1.1
(rest 20 seconds between singles)
OT3min marks

C.
Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6/1-3
+
Competitor Session 2:
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.