Essentials:
A.
10 Sets
TNG Deadlift x 3 reps
On the Min Marks

Rest 10min

B.
For Time:
Russian Kettlebell Swings x 80 reps
(On the top of each min perform 5 V-Ups)

Fitness:
A.
10 Sets
TNG Deadlift x 3 reps 185/125
On the Min Marks

Rest 10min (This would be the time to change your shoes, quickly)

B.
For Time:
Power Clean x 60 reps 135/95
(On the top of each min perform 5 Toes to Bar)

Performance:
A.
10 Sets
TNG Deadlift x 3 reps 275/165
On the Min Marks

Rest 10min (This would be the time to change your shoes, quickly)

B.
For Time:
Power Clean x 60 reps 155/105
(On the top of each min perform 5 Toes to Bar)
+
Competitor Session 2:
A1.
3 Sets
Hip Thrusts x 5 reps
Rest 90sec
A2.
3 Sets
Back extensions x 5 reps
Rest 90sec
B.
10 Sets
3 Position Hang Power Snatch (Hip+Thigh+Below Knee) x 1+1+1 reps 95/65
On the min Marks