Essentials:
A.
10 Sets
Front Squat x 5 reps 45/35
On the Min Marks

Rest 3min

B.
5 Sets
Back Squat x 12,8,8,4,4 rep 50-70% of 3rm increasing by 5% each set
Pause at the bottom of the Squat for 3sec
On the 3Min Mark

Rest 3min

C.
3 Rounds For Time
Run x 200 meters
Wall Balls x 20 reps

Fitness:
A.
Take 10min to build up to a Front Squat x 1 rep heavy with speed (NOT A MAXIMAL ATTEMPT)

Rest 3min

B.
5 Sets
Back Squat x 6,4,4,2,2 rep 60-80% of 3rm increasing by 5% each set
Pause at Parallel and 2in above parallel for 2sec each on the way back up
On the 3Min Mark

Rest 3min

C.
3 Rounds For Time
Run x 400 meters
Wall Balls x 25 reps 20/14

Performance:
A.
Take 10min to build up to a Drop Snatch x 1 rep heavy with speed

Rest 3min

B.
5 Sets
Back Squat with Chain x 4 reps
On the 3min Marks
*Keep bar load at or below 260/165 , increasing by chain is preferred over bar load.

Rest 3min

C.
4 Sets:
Front Rack Step Back Lunges x 16 reps
Rest 2min
+
Competitor Session 2:
A.
3 Sets
GHD Raises x 6 reps
Rest 2min