Essentials:
A.
6 Sets
Russian Kettlebell Swing x 1min max reps
Rest 1min

Rest 7min

B.
10 Sets
Deadlift x 5-7 reps 55% of 1rm
On the Min

Rest 7min

C.
Mobility Squat Hold x 2min

Fitness:
A.
12 Sets
High Hip Hang Power Snatch x 3-5 reps 95/65
On the Min Mark

Rest 7min

B.
10 Sets
Hang Power Clean x 5-7 reps 135/95
On the Min

Rest 7min

C.
Mobility Squat Hold x 2min

Performance:
A.
Take 12min to build to a 1 RM High Hip Hang Power Snatch

Rest 7min

B.
10 Sets
Hang Power Clean x 3 185-225#/105-135
On the Min

Rest 7min

C.
Mobility Squat Hold x 2min
+
Competitor Session 2 :
Spend 20min Working on Free Standing Handstand