Essentials:
3 Sets
Banded squat x 2 reps
Tempo 10/10/x/1

Rest 3min

B.
24 Sets
Back Squat x 1 rep 45%
On the 30sec

Rest 3min

C.
7min AMRAP
Goblet Squat x 28 reps
Back Squat x 21 Reps 50% of Back Squat
Front Squat x AMRAP 70% of Front Squat
*1 Barbell on can start on the rack*

Fitness:
3 Sets
Overhead squat x 2 reps
Tempo 10/10/x/1

Rest 3min

B.
24 Sets
Back Squat x 1 rep 50%
On the 30sec

Rest 3min

C.
7min AMRAP
Back Squat x 21 Reps 155/95
Front Squat x 14 Reps 135/95
Overhead Squat x AMRAP 85% of Snatch
*1 Bar and it starts on the ground*

Performance:
A.
Squat Snatch
12min to Build Up to a 1RM for the Day
*No more than 3 misses and then you are done*

Rest 3min

B.
24 Sets
Below Parallel Box Squat x 1 rep 60%
On the 30sec

Rest 3min

C.
7 min AMRAP
Squat Snatch x 7 reps 135/95
Squat Snatch x 7 reps 165/115
Squat Snatch x AMRAP 195/125
*1 Barbell*
+
Competitor Session 2:
A.
3 Sets
Lateral BarBell Step Ups x 8 reps per leg
On the 3min

B.
3 Sets
Bottom of Squat to ¼ position x 10 reps
On the 3min