Essentials:
A.
6 Sets
Jumping Goblet squat x 10 reps
On the 2:30min
Or
ADAPT

B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 80%

C.
3 Rounds for Time:
Front Squat x 6 reps 67%
Single Unders x 75 reps

Fitness:
A.
15min
Build up to a Heavy Full Clean
And then
Drop weight to 30lbs and perform 5 Singles
Or
ADAPT

B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 80%

C.
3 Rounds for Time:
Full Clean x 6 reps 80%
Double Unders x 50 reps

Performance:
A.
15min
Build up to a Heavy Full Clean
And then
Drop weight to 30lbs and perform 5 Singles

B.
10min EMOM
ODD: Hold Bar in Front Rack x 20 sec 100-110% of Front Squat
EVEN: Front Squat x 1 rep 80%

C.
3 Rounds for Time:
Full Clean x 6 reps 230/150
Unbroken Double Unders x 50 reps

Competitor Session 2:
A.
5 Sets
Pistol Squat or any regression or progression x 10 reps per leg
Rest 2min

B.
3 Sets
Walking Sled drag x 200 meters (Empty to very light weight)
Work to rest 1:1