Essentials:
A
6 Sets
Hang Power Snatch x 15 reps (Training Bar or PVC)
On the 2:30min Marks
or
ADAPT

B.
15min
Back Squat
Build Up to 80%(+5lbs) of your 3rm and perform 1 rep.
Drop the weight by 30lbs and perform 2 sets of 5 reps each.

C.
14min EMOM
ODD: Kettlebell Swing x 25 reps
EVEN: Plank x 25 sec

Fitness:
A
6 Sets
1 Squat Snatch + 5 Power Snatch
Build Up to 70% on Last set
On the 2:30min
or
ADAPT

B.
15min
Back Squat
Build Up to 90%(+10lbs) of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps each.

C.
14min EMOM
ODD: 1 Power Clean + 3 Hang Power Clean 185/115
EVEN: Handstand Hold x 30 sec of work

Performance:
A
15min
Snatch + Power Snatches
Build to 85%(+5lbs) and perform 1 rep, then drop to 50%(+5lbs) of the 85% weight and perform 3 sets of touch and go power snatches. Set 1 is 5 reps, set 2 is 10 reps, and set 3 is 15 reps.

B.
15min
Back Squat
Build Up to 92%(+10lbs) of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps each.

C.
14min EMOM
ODD: 1 Power Clean + 3 Hang Power Clean 235/155
EVEN: Free Standing Parallette Handstand Hold x 10 sec of work
+
Competitor Session 2:
A.
4 Sets
Run x 400 meter 80%
Rest 90sec