Essentials:
A.
12min
Build to 1RM
Front Squat with 3 sec Pause
+
1 Set
Double Kettlebell Front Squat x 20 reps
As Heavy as Possible

B.
12min AMRAP
Overhead Squat x 12 reps
Kettlebell Swing x 12 reps
Step back Lunges x 12 reps

Fitness:
A.
12min
Build to 1RM
Front Squat with 3 sec Pause
+
1 Set
Double Kettlebell Front Squat x 20 reps
As Heavy as Possible

B.
For Time:
Full Snatch x 15 reps 65%
Full Snatch x 12 reps 75%
Full Snatch x 9 reps 82%

Performance:
A.
12min
Build to 1RM
Front Squat with 3 sec Pause
+
1 Set
Double Kettlebell Front Squat x 20 reps
As Heavy as Possible

B.
For Time:
Full Snatch x 15 reps 145/100
Full Snatch x 12 reps 175/120
Full Snatch x 9 reps 195/130

Competitor Session 2:
A.
24min EMOM
Snatch from Block right above knee x 2 reps 115/75
Hold Squat for 3 sec on each snatch
*Between min 20 and 24 rest = (20 total Sets)

B.
Airdyne x 15min Z1