Essentials:
A.
7 Sets
Snatch Grip Sumo Deadlift High Pull x 10 reps
On the 2:30min

B.
4 Sets
Front Squat x 2 reps 77.5%
On the 2:30min Marks

C.
3 Rounds For Time:
Deadlift x 20 reps 50%
Incline Push Up x 12 reps
Box Step Ups x 20 reps
Dumbbell Push Press x 12 reps

Fitness:
A.
15min
Power Snatch + Full Snatch
Complete first set of 1 PS + 1 Snatch @80%
Complete Second Sets of 2 PS + 2 Snatch @75%
Complete Third Set of 3 PS + 3 Snatch @70%
*All reps in sets TNG

B.
4 Sets
Front Squat & ¼ x 2 reps 80%
On the 2:30min Marks

C.
3 Rounds For Time:
Deadlift x 20 reps 165/105
Push Up x 12 reps
Box Jump x 20 reps 24/20
HSPU x 12 reps

Performance:
A.
15min
Power Snatch + Full Snatch
Complete first set of 1 PS + 1 Snatch @85%
Complete Second Sets of 2 PS + 2 Snatch @80%
Complete Third Set of 3 PS + 3 Snatch @75%
*All reps in sets TNG

B.
4 Sets
Front Squat & ¼ x 2 reps 80%
On the 2:30min Marks

C.
3 Rounds For Time:
Deadlift x 20 reps 225/155
Push Up x 20 reps
Box Jump x 20 reps 24/20
HSPU x 20 reps