Essentials:
A.
15min EMOM
Dumbbell Weighted Vertical Jump x 7 reps
Or
ADAPT

B.
3 Rounds For Time:
Run x 400 Meters
Wall Ball x 20 reps
Hang Dumbbell Power Clean x 10 reps

Fitness:
A.
15min EMOM
Power Clean x 1 rep
*Keep weight between 80 and 95% of 1rm
Or
ADAPT

B.
3 Rounds For Time:
Run x 400 Meters
Wall Ball x 20 reps 20/14
Hang Power Clean x 10 reps 185/115

Performance:
A.
15min EMOM
Power Clean x 1 rep
*Keep weight between 80 and 95% of 1rm

B.
3 Rounds For Time:
Run x 400 Meters
Hang Full Clean x 20 reps 95/65
Stone Over Shoulder x 10 reps 150/115

Competitor Session 2:
A1.
3 sets
Ring Support Hold x 60 sec
Rest 1min
A2.
Box Slide to Press x 10 reps
Rest 1min
A3.
Chin Over Bar Hold x 45 sec
Rest 3min

B.
5 rounds
Row x 2min
Run x 2min
Ski x 2min