Essentials:
A.
4 Sets
PVC or Training Bar Overhead Squat x 10-15 reps
On the 2:30min Marks

B.
5 Sets
Pausing (3sec) Back Squat x 3 reps
On the 2:30min

C.
For Time:
Back Squat x 30 reps 65%
*From the Rack*

Fitness:
A.
4 Sets
One Arm Overhead Squat x 7 reps per Arm
On the 2:30min Marks

B.
5 Sets
Pausing (3sec) Back Squat x 3 reps
On the 2:30min

C.
For Time:
Power Snatch + Overhead Squat x 30 reps 70% of Snatch

Performance:
A.
4 Sets
Snatch Lift Off (3sec Hold) + Tempo Snatch Deadlift (5sec) + Floating Snatch x 1+1+1 x 3
On the 2:30min

B.
5 Sets
Pausing (3sec) Back Squat with Chains (80lbs) x 3 reps
On the 2:30min

C.
For Time:
Overhead Squat x 50 reps 185/125
+
Competitor Session 2:
A.
14 Sets
Squat Snatch x 1 rep 185/125
On the 30sec Marks

B.
3 Sets
Single Leg Extension x 15 reps per leg
Rest 1min
Belt Squat x 15 reps
Rest 3min