Essentials:
A.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 65(+5lbs)%
On the 2:30min
or
ADAPT

B.
From 0-7min
Row 1000 meter for time
From 7-14min
Find a 1RM Deadlift
From 14-21min
AMRAP
Kettlebell Swing x 7 reps
Burpees x 14 reps

Fitness:
A.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 70(+5lbs)%
On the 2:30min
or
ADAPT

B.
From 0-7min
Row 1000 meter for time
From 7-14min
Find a 1RM Power Clean
From 14-21min
AMRAP
Deadlift x 7 reps 255/175
Pull Up x 14 reps

Performance:
A.
4 Sets
Pausing (4 sec) Front Squat x 3 reps 72(+5lbs)%
On the 2:30min
or
ADAPT

B.
From 0-7min
Row 1000 meter for time
From 7-14min
Find a 1RM Power Clean
From 14-21min
AMRAP
Deadlift x 7 reps 345/235
Chest to Bar Pull Up x 14 reps
+
Competitor Session 2:
A.
15 min
Full Clean; Build to 90%(+2.5lbs) for a Single
-then-
2 Sets
Hang Power Clean x Max Reps in 30sec 60%(+5lbs) of C&J
Rest as needed between sets

B.
3 Sets
As High as Possible Box Jumps x 5 reps
As High as possible Under Hand Vertical Med Ball throw x 8 reps 20/14
Rest 2min