Essentials:
A.
8 Sets
Behind the Neck Snatch Grip Push Press+Overhead Squat x 2+2 reps PVC or BAR
On the 90sec Marks

Rest 3min

B.
5 Sets
Back Squat x 8 reps
Tempo 22×1
On the 3min Marks

Rest 3min

C.
For time:
Thrusters x 40 reps

Fitness:
A.
8 Sets
High Hang Power Snatch+Overhead Squat x 1+2 reps
On the 90sec Marks

Rest 3min

B.
5 Sets
Back Squat x 5@75%, 3@80%, 1@85%, 3@85%, 1@90%
Tempo 22×1
On the 3min Marks

Rest 3min

C.
For time:
Thrusters x 50 reps 105/75

Performance:
A.
8 Sets
Pausing High Hang Squat Snatch  x 1 rep
Pause 5 sec in Hang position before snatching
On the 90sec Marks

Rest 3min

B.
5 Sets
Back Squat x 5 reps 80%
On the 3min Marks

Rest 3min

C.
For time:
Thrusters x 60 reps 155/105
+
Competitor Session 2:
7-12 sets
Muscle-ups x (3-5/1-3) reps
On the Min