Essentials:
A.
Front Squat
10min
Build Up to 75% of your 1rm and do a set of 5 reps; then drop the weight by 30 lbs and do a set of 9 reps

B.
DeadLift
10min
Build Up to 70% of your 1rm and do a set of 5 reps; then drop the weight by 20 lbs and do 2 sets of 10 reps

C.
10min AMRAP
Front Squat x 10 reps 55%
Burpees x 10 reps
Front Squat x 10 reps 65%
Burpees x 10 reps
Front Squat x 10 reps 75%
Burpees x 10 reps
Front Squat x AMRAP Remaining Time 85%

Fitness:
A.
Front Squat
10min
Build Up to 85% of your 1rm and do a set of 3 reps; then drop the weight by 30 lbs and do a set of 5 reps

B.
DeadLift
10min
Build Up to 75% of your 1rm and do a set of 3 reps; then drop the weight by 30 lbs and do 2 sets of 8 reps

C.
10min AMRAP
Squat Clean x 10 reps 95/65
Burpees x 10 reps
Squat Clean x 10 reps 135 /85
Burpees x 10 reps
Squat Clean x 10 reps 165/105
Burpees x 10 reps
Squat Clean x AMRAP Remaining Time 205/125

Performance:
A.
Front Squat
10min
Build Up to 85% of your 1rm and do a set of 3 reps; then drop the weight by 30 lbs and do a set of 5 reps

B.
Sumo DeadLift
10min
Build Up to 80% of your 1rm and do a set of 3 reps; then drop the weight by 60 lbs and do 2 sets of 8 reps

C.
10min AMRAP
Squat Clean x 10 reps 135/95
Burpees x 10 reps
Squat Clean x 10 reps 165/115
Burpees x 10 reps
Squat Clean x 10 reps 205/135
Burpees x 10 reps
Squat Clean x AMRAP Remaining Time 245/155
+
Competitor Session 2:
A.
5 Sets
Muscle Snatch x 2 reps @55% of 1RM Snatch
Rest 2min

B1.
2 Sets
Single Arm Bench Row x 10 reps Per Arm
Rest 60sec
B2.
Glute Ham Raises x 10 reps
Rest 2min