Essentials:
A.
3 Sets
Overhead Squat x 5-7 reps
B.
2 Sets
Back Squat x 3-5 reps 82-87%+5-10Lbs
1 Set
Back Squat x 3-5 reps 77-82%+5-10lbs
On the 3min Mark
*If you got all 5 reps then add 10lbs, if only 3 reps then 5lbs
C.
11min EMOM
Heavy Goblet Squat x 5 reps
Plank x 20 sec
Fitness:
A.
3 Sets
Overhead Squat x 3-5 reps 80-85%
On the 3min
B.
2 Sets
Back Squat x 3-5 reps 82-87%+5-10Lbs
1 Set
Back Squat x 3-5 reps 77-82%+5-10lbs
On the 3min Mark
*If you got all 5 reps then add 10lbs, if only 3 reps then 5lbs
C.
EMOM
Min 0-1 Full Snatch x 1 rep 65-70%
Min 1-2 Full Snatch x 2 reps 65-70%
Min 2-3 Full Snatch x 3 reps 65-70%
Min 4-5 Full Snatch x 1 rep 75-80%
Min 5-6 Full Snatch x 2 reps 75-80%
Min 6-7 Full Snatch x 3 reps 75-80%
Min 8-9 Full Snatch x 1 rep 85-90%
Min 9-10 Full Snatch x 2 reps 85-90%
Min 10-11 Full Snatch x 3 reps 85-90%
*For the singles you are allotted 3 attempts, for the doubles you are allotted 4 attempts and for the triples (if even possible) you are allotted 5 attempts
**Record score as misses , so 0 is a perfect score
Performance:
A.
3 Sets
Overhead Squat x 3-5 reps 80-85%
On the 3min
B.
2 Sets
Back Squat x 3-5 reps 82-87%+5-10Lbs
1 Set
Back Squat x 3-5 reps 77-82%+5-10lbs
On the 3min Mark
*If you got all 5 reps then add 10lbs, if only 3 reps then 5lbs
C.
EMOM
Min 0-1 Full Snatch x 1 rep 65-70%
Min 1-2 Full Snatch x 2 reps 65-70%
Min 2-3 Full Snatch x 3 reps 65-70%
Min 4-5 Full Snatch x 1 rep 75-80%
Min 5-6 Full Snatch x 2 reps 75-80%
Min 6-7 Full Snatch x 3 reps 75-80%
Min 8-9 Full Snatch x 1 rep 85-90%
Min 9-10 Full Snatch x 2 reps 85-90%
Min 10-11 Full Snatch x 3 reps 85-90%
*For the singles you are allotted 3 attempts, for the doubles you are allotted 4 attempts and for the triples (if even possible) you are allotted 5 attempts
**Record score as misses , so 0 is a perfect score
Competitor Session 2:
A.
Hang Power Snatch x 20-40 Unbroken reps
*choose a weight that you can get over 20 but stay under 40 reps, only 1 set. If fail to get 20 then rest 5min, lighten load and do again
B.
4 Sets
Single arm DB Full Snatch x 4 reps per arm
Rest 2min
C.
12min EMOM
Airdyne x 12sec