Essentials:
A.
5 Sets
Seated Box Jump x 10 reps
On the 2:30min

B.
3 Sets
Single arm Kettlebell Overhead Alternating Step back Lunge x 8 reps per arm
On the 3min Mark
Or
ADAPT

C.
3 Sets
Snatch Grip Bent Over Row x 12 reps
On the 3min Mark
Or
ADAPT

Fitness:
A.
5 Sets
Hang Power Snatch Just above the Knee (Pause 3 sec in hang) x 2 reps
On the 2:30min

B.
3 Sets
Tempo Overhead Squat x 5 reps
55×1
On the 3min Mark
Or
ADAPT

C.
3 Sets
Snatch Grip Bent Over Row x 12 reps
On the 3min Mark
Or
ADAPT

Performance:
A.
5 Sets
Power Snatch From Blocks Just above the Knee x 2 reps
On the 2:30min
Or
ADAPT

B.
3 Sets
Dead Stop Overhead Squat x 5 reps
On the 3min Mark

C.
3 Sets
Snatch Grip Behind the Neck Sots Press x 5 reps
On the 3min Mark

Competitor Session 2:
A1.
4 Sets
Kettlebell OHS x 7 per Arm
Tempo 53×1
Rest 1min
A2.
4 Sets
Seated Box Jump x 10 reps
Rest 2min

B.
Empty BarBell Drills
3 Sets of 10 reps of each
Snatch Lift off
Snatch High Pulls
Drop Snatch
Snatch Pull Under
Rest as needed between movements and sets

5 Sets
Axle Bar Overhead Walking Lunge x 50ft as fast as possible 135/95
Rest 2min