Essentials:
A.
3 Sets
Heavy Sled Push x 25 meters
On the 2:30 min

B.
3 Sets
Snatch Deadlift x 8 rep
On the 2:30min Marks

C.
20min AMRAP
Ring Pulls x 15 reps
Power Clean and Jerk x 5 reps

Fitness:
A.
3 Sets
Heavy Sled Push x 25 meters
On the 2:30 min

B.
3 Sets
Snatch Deadlift x 8 reps
On the 2:30min Marks
*Build to 50% of DL

C.
20min AMRAP
Chest to Bar x 15 reps
Power Clean and Jerk x 5 reps 155/105

Performance:
A.
3 Sets
Heavy Sled Push x 25 meters
On the 2:30 min

B.
3 Sets
Snatch Deadlift x 8 reps
On the 2:30min Marks
*Build to 50-60% of DL

C.
20min AMRAP
Chest to Bar x 15 reps
Power Clean and Jerk x 5 reps 155/105

Competitor Session 2:
A.
15min EMOM
Min 1,4,7,10,13: Single Leg RDL x 10 reps right leg
Min 2,5,8,11,14: Single Leg RDL x 10 reps Left Leg
Min 3,6,9,12,15: Bent Over Dumbbell Flys x 10 reps

B.
Row x 8 min 85-90% effort
Row x 6 min Easy Z1 Pace
Row x 8min 85-90% effort
*Second 8min should have no greater than a 5sec difference