Essentials:
A.
4 Sets
Hip Thrusts x 3 reps @ 130% of your 10rm
On the 2:30min Marks

B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing

C.
2 Rounds For Time:
Deadlift x 20 reps 65%
Box Jump x 30 reps
Run x 200 meters
Rest 3min

Fitness:
A.
4 Sets
Tempo Hang Power Snatch From Below Knee x 5 reps
Lower Bar from hip to below knee is 5sec
Pulling bar to Power position or Hip is 5 sec
From Hip to over head is exploid
On the 2:30min Marks

B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing

C.
2 Rounds For Time:
Deadlift x 20 reps 255/165
Box Jump x 30 reps 24/20
Run x 400 meters
Rest 3min

Performance:
A.
12min to build to a heavyish; not Max; Hang Power Clean

B.
Deadlift with 60lbs of Chain;10min to build up to 80-85% on the bar not including chain

C.
2 Rounds For Time:
Deadlift x 20 reps 335/225
Box Jump x 30 reps 30/24
Run x 400 meters
Rest 3min
+
Competitor Session 2:
A.
3 Sets
Reverse Hyper x 6 reps @95% of 3rm Back Squat
Rest 2min

B.
3 Sets
Pin Pulls from Knee x 3 reps
Rest 3min