Essentials:
A.
Front Squat
10min
Build Up to 70% 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 1 sets of 10 reps

C.
5 Rounds
90sec AMRAP
Row x 100 meters
Sumo Deadlift High Pull x Max Reps
Rest 1min

Fitness:
A.
Front Squat
10min
Build Up to 80% 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 1 sets of 8 reps

C.
5 Rounds
90sec AMRAP
Row x 150 meters
Squat Clean and Jerk x Max Reps
Rest 1min
*Weight Starts at 135/85 for set 1 and goes up each round by 20lbs for males and 10lbs for females, so ending weight is 215/125.

Performance:
A.
Front Squat
10min
Build Up to 80% 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 1 sets of 8 reps

C.
5 Rounds
90sec AMRAP
Row x 150 meters
Squat Clean and Jerk x Max Reps
Rest 1min
*Weight Starts at 185/115 for set 1 and goes up each round by 20lbs for males and 10lbs for females, so ending weight is 265/155.
+
Competitor Session 2:
A.
5 Sets
Muscle Snatch x 2 reps @55% of 1RM Snatch (+5lbs)
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