Essentials:
A.
4 Sets
Kettlebell Waiters Walk x 50 meters per Arm
Or
ADAPT (4 Sets)

B.
12min
Build Up to 1Rm Zercher Squat
-Then-
1 Set
Goblet Squat x 20 reps
As Heavy as possible

C.
For time:
18-15-12
Row for Cal
Front Squat 65%
*front squat can be from the rack

Fitness:
A.
12min
Snatch
Build Up to a Heavy Single for the day

B.
12min
Build Up to 1Rm Zercher Squat
-Then-
1 Set
Goblet Squat x 20 reps
As Heavy as possible

C.
For time:
Row x 900 meters
Full Snatch x 9 reps 70%
Double Unders x 90 reps
Full Snatch x 6 reps 75%
Bar Muscle Up x 9 reps
Full Snatch x 3 reps 80%

Performance:
A.
12min
Snatch
Build Up to a Heavy Single for the day

B.
12min
Build Up to 1Rm Zercher Squat
-Then-
1 Set
Goblet Squat x 20 reps
As Heavy as possible

C.
For time:
Row x 900 meters
Full Snatch x 9 reps 70%
Double Unders x 90 reps
Full Snatch x 6 reps 75%
Muscle Up x 9 reps
Full Snatch x 3 reps 80%

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%