Essentials:
A.
4 Sets
Overhead Squats x 8 reps
On the 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 4.4.4 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets

C.
For Time:
Goblet Squat x 30 reps
-Rest 3min-
Dumbbell Step Back Lunges x 30 total reps
-Rest 3min-
Dumbbell Front Squat x 20 reps total
-Rest 3min
Thruster x 20 reps

Fitness:
A.
4 Sets
3 Position Hang Snatch (Thigh, Knee, Shin) +3 Overhead Squats
52, 57, 62, 67%
On the 2:30min

B.
3 Sets
Front Squat x 4.4.4 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets

C.
For Time:
Hang Squat Snatch x 30 reps 95/65
-Rest 3min-
Dumbbell Step Back Lunges x 30 total reps 55/35
-Rest 3min-
Dumbbell Overhead Squat x 30 reps total 55/35
-Rest 3min
Thruster x 30 reps 95/65

Performance:
A.
4 Sets
Power Snatch + Full Snatch + Hang Full Snatch + 2 Overhead Squats
65,70,72, 77%
On The 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 4.4.4 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+10-20lbs) and stay with it for all three sets

C.
For Time:
Hang Squat Snatch x 30 reps 115/75
-Rest 3min-
Dumbbell Step Back Lunges x 30 total reps 70/55
-Rest 3min-
Dumbbell Overhead Squat x 30 reps total 70/55
-Rest 3min
Thruster x 30 reps 115/75

Competitor Session 2:
A.
10min EMOM
Odd: Back Extension x 8 reps
Even: DB Skullcrushers x 8 reps

B.
5 Sets
Run x 400 meters
Rest 2min