Essentials:
A.
2 sets
Kettlebell Swing x 35 reps
*The first set everyone does a lighter weight. The second set you must increase the weight so that it more than doubles your time of the first set
On the 5min Mark
or
ADAPT (4 Sets)

B.
Deadlift ;10min to build up to 72-77% on the bar

C.
5 Rounds For Time:
Heavy Russian KBS x 7 reps
Deadlift x 9 reps 55%
Box Jump x 11 reps
Rest 1min

Fitness:
A.
2 sets
Hang Power Snatch x 25 reps
*The first set everyone does 75/55 for the weight. The second set you must increase the weight so that it more than doubles your time of the first set
On the 5min Mark
or
ADAPT (4 Sets)

B.
Deadlift ;10min to build up to 82-87% on the bar

C.
5 Rounds For Time:
Hang Power Clean x 5 reps 175/105
Deadlift x 7 reps 175/105
Box Jump x 9 reps 24/20
Rest 1min

Performance:
A.
4 sets
Tempo Hang Power Snatch x 3 reps
*Lower to just above knee 3sec decent
On the 2:30min Mark

B.
Deadlift with 60lbs of Chain;10min to build up to 82-87% on the bar not including chain

C.
5 Rounds For Time:
Hang Power Clean x 5 reps 205/125
Deadlift x 7 reps 335/225
Box Jump x 9 reps 30/24
Rest 1min
+
Competitor Session 2:
A.
8min EMOM
Odd: GHD Snatch Grip Deadlift x 10 reps
Even: Hamstring Curl x 10 reps

B.
8min EMOM
Odd:Weighted Back Extension x 10 reps
Even: Russian KBS x 15 reps 70/55