Essentials:
A.
12min
Build to a 1RM Front squat and a Quarter
-Then-
1 Set Goblet Squat x 20 reps as heavy as possible
B.
12 Sets
Sets 1-6 Dumbbell Vertical Jump x 3 reps
Sets 7-12 Box Jump x 3 reps
On the 50sec Marks
C.
3 Sets
Wall Ball x 15 reps
Plate Overhead Step Back Lunge x 10 reps
Bent Over Row x 5 reps
Rest 3min
Fitness:
A.
12min
Build to a 1RM Front squat and a Quarter
-Then-
1 Set Goblet Squat x 20 reps as heavy as possible
B.
12 Sets
Sets 1-6 Full Snatch x 2 reps @72%
Sets 7-12 Full Snatch x 1 rep @82%
On the 50sec Marks
C.
3 Sets
Wall Ball x 20 reps 20/14
Overhead Squat x 15 reps 75/55
Rope Climb x 1 reps
Rest 3min
Performance:
A.
12min
Build to a 1RM Front squat with 80lbs of Chain
-Then-
1 Set Goblet Squat x 20 reps as heavy as possible
B.
12 Sets
Sets 1-6 Full Snatch x 2 reps @75%
Sets 7-12 Full Snatch x 1 rep @85%
On the 50sec Marks
C.
4 Sets
Wall Ball x 20 reps 20/14
Overhead Squat x 15 reps 95/65
Legless Rope Climb x 1 reps
Rest 3min
Competitor Session 2:
A.
2 Sets
Snatch Lift Off to Knee x 5 reps 85% of Snatch
Rest 2min
B.
3 Sets
Plate Walks x 10 total reps
Rest 2min
C.
Row x 23min 65%