Essentials:
A
Mobility
Child’s Pose with Shoulders x 1min
Extended Lizard Right x 2min
Lizard Right x 2min
Extended Lizard Left x2min
Lizard Left x 2min
Seated Straddle x 2min
Puppy Dog x 2min

B.
12min
Back Squat
Build Up to 75% of your 3rm and perform 1 rep.
Drop the weight by 30lbs and perform 1 sets of 5 reps.

C.
For Time:
Deadlift x 20 reps 55%
Row x 15 cal
Deadlift x 10 reps 75%

Fitness:
A
Mobility
Child’s Pose with Shoulders x 1min
Extended Lizard Right x 2min
Lizard Right x 2min
Extended Lizard Left x2min
Lizard Left x 2min
Seated Straddle x 2min
Puppy Dog x 2min

B.
12min
Back Squat
Build Up to 85% of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 1 sets of 5 reps.

C.
For Time:
Hang Power Snatch x 20 52%
Hang Power Snatch x 15 62%
Hang Power Snatch x 10 72%

Performance:
A
13min
Snatch + Power Snatches
Build to 85%(+10lbs) and perform 1 rep, then drop to 50%(+10lbs) 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.
13min
Back Squat
Build Up to 92%(+20lbs) of your 3rm and perform 1 rep.
Drop the weight by 45lbs and perform 2 sets of 5 reps each.

C.
For Time:
Hang Power Snatch x 20 140/100
Hang Power Snatch x 15 160/110
Hang Power Snatch x 10 180/120
+
Competitor Session 2:
A.
3 Sets
Run x 400 meter 80%
Lateral Box Jump Overs x 15 reps 24/20
Rest 2 min