Essentials:
A.
4 Sets
Single Arm Dumbbell Overhead Step back Lunges x 8 reps per arm
On the 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
3min AMRAP
Goblet Squat x 5 reps moderate
Burpees x 7 reps
-Rest 2min-
3min AMRAP
Goblet Squat x 4 reps Moderate/Heavy
V-Ups x 14 reps
-Rest 2min-
3min AMRAP
Goblet Squat x 3 reps HEAVY
Single Under x 42 reps

Fitness:
A.
4 Sets
Snatch Balance +3 Overhead Squats
50, 55, 60, 65%
On the 2:30min

B.
3 Sets
Front Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
3min AMRAP
Full Snatch x 5 reps 72%
Bar facing Burpees x 7 reps
-Rest 2min-
3min AMRAP
Full Snatch x 4 reps 77%
Toes to Bar x 14 reps
-Rest 2min-
3min AMRAP
Full Snatch x 3 reps 82%
Double Under x 21 reps

Performance:
A.
4 Sets
Snatch From Blocks @ mid thigh x 3 reps
65,70,75, 77%
On The 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
3min AMRAP
Snatch x 5 reps 165/115
Bar facing Burpees x 7 reps
-Rest 2min-
3min AMRAP
Snatch x 4 reps 175/120
Toes to Bar x 14 reps
-Rest 2min-
3min AMRAP
Snatch x 3 reps 185/125
Double Under x 21 reps

Competitor Session 2:
A.
10min EMOM
Odd: Back Extension x 10 reps
Even: DB Skullcrushers x 10 reps

B.
4 Sets
Run x 400 meters
Rest 2min