Essentials:
A.
5 Sets
Back Squat x 3 reps
Tempo 55×1
On the 3min Marks

B.
5 Sets
Banded Snatch RDL x 10 reps
On the 2min Marks

C.
16min AMRAP
Plate over head Walking Lunges x 20 reps
Sit Up x 15 reps
Run x 200 meters 85%

Fitness:
A.
5 Sets
Back Squat x 3 reps
Tempo 55×1
On the 3min Marks

B.
5 Sets
Snatch Deadlift + Hang Power Snatch + OHS x 3+1+3 reps
On the 2min Marks

C.
16min AMRAP
Single Arm DB Walking Lunges x 10 reps per Arm 35/20
Med Ball Sit Up x 15 reps 20/14
Run x 200 meters 85%

Performance:
A.
5 Sets
Back Squat With 80lbs of Chain x 3 reps
Tempo 55×1
On the 3min Marks

B.
5 Sets
Snatch Deadlift + Snatch Lift Off (3 sec Pause) + Snatch From Lift off Position + Hang Snatch Below Knee + OHS x 1+1+1+1+3 reps
On the 2min Marks

C.
16min AMRAP
Single Arm Alternating DB Squat Snatch x 10 reps per Arm 45/25
GHD Sit Up x 15 reps
Run x 200 meters 85%
+
Competitor Session 2:
A.
10min EMOM
Odd: Seated Good Mornings x 10 reps
Even: Single Leg Hamstring curl x 30sec per leg

B.
Banded March x 8min