Essentials:
A.
5 Sets
Back Squat x 3 reps
Tempo 44×1
On the 3min Marks

B.
5 Sets
Banded Snatch RDL x 10 reps
On the 2min Marks

C.
For Time:
Squat x 60 reps
Back Squat x 30 reps @65%
*from the Rack

Fitness:
A.
5 Sets
Back Squat x 3 reps
Tempo 44×1
On the 3min Marks

B.
5 Sets
Snatch Deadlift + Hang Power Snatch + OHS x 2+1+4 reps
On the 2min Marks

C.
For Time:
Overhead Squat x 25 reps @80% of Snatch
Back Squat x 30 reps 165/115
*from the ground

Performance:
A.
5 Sets
Back Squat With 80lbs of Chain x 3 reps
Tempo 44×1
On the 3min Marks

B.
5 Sets
Snatch Deadlift + Snatch Lift Off (3 sec Pause) + Snatch From Lift off Position + Hang Snatch Below Knee + Snatch Balance+OHS x 1+1+1+1+2+2 reps
On the 2min Marks

C.
For Time:
Squat Snatch x 10 reps 165/105
Overhead Squat x 15 reps 185/125
Back Squat x 20 reps 305/195
+
Competitor Session 2:
A.
14 Sets
Squat Snatch x 1 190/130
On the 30sec Marks

B.
Airdyne x 20min Easy Pace
*Every 3min get off and Perform 5 Front Rack Jerk Grip Sots Presses