Essentials:

SPU Warm Up x 3 each

Front Squat 1 RM Test 15-20min time cap
Suggested build up
5@60%
3@70%
1@80%
1@90%
1@95-100%
1@+100%

OTM 5min
OH Squatx5@BAR
Rest 2min
OTM 5min
Snatch Push Press BN x5@BAR
Rest 3min
OTM 5min
Power Clean from Knee x3@50%
Rest 2min
OTM 5min
RDL x3@100%

Fitness:

SPU Warm Up x 3 each

Front Squat 1 RM Test 15-20min time cap
Suggested build up
5@60%
3@70%
1@80%
1@90%
1@95-100%
1@+100%

OTM 5min
OH Squatx3@75% of Snatch
Rest 2min
OTM 5min
Snatch Balance x3@50%
Rest 3min
OTM 5min
3 Position Power Clean x3@50%
Rest 2min
OTM 5min
Push Press+Push Jerk+Split Jerk x3@50%

Performance:

SPU Warm Up x 3 each

Front Squat 3 RM Test 15-20min time cap
Suggested build up
5@60%
3@70%
1@80%
1@90%
1@95-100%
1@+100%

OTM 5min
Snatch +OH Squat 1+3@55%
Rest 2min
OTM 5min
Snatch Balance x3@85% of snatch
Rest 3min
OTM 5min
Power Clean + Clean from High Hang + Front Squat x3@60%
Rest 2min
OTM 5min
Push Jerk+Split Jerk 2+2@60%