RP: Light Day
Essentials:
A.
7 Sets
Fifteen Second Overhead Squat x 2 reps
Tempo @ 5551
On the 2min Mark
Or ADAPT

B.
10min AMRAP 85%
Row x 250 meters
Burpee Over Rower x 8 reps
Row x 250 meters
Alternating Dumbbell Snatch x 8 reps
Rest 6min
10min AMRAP 85%
Run x 100 meters
Box Jump x 8 reps
Run x 100 meters
Jump Lunge x 8 reps per leg

Fitness:
A.
7 Sets
Snatch Lift Off above Knee + Squat Snatch + Overhead Squat
75%, 77%, 77%, 80%, 80%, 82%, 85%
On the 2min Mark
Or ADAPT

B.
10min AMRAP 85%
Row x 250 meters
Burpee Over Rower x 8 reps
Row x 250 meters
Alternating Dumbbell Snatch x 8 reps 50/35
Rest 6min
10min AMRAP 85%
Run x 100 meters
Box Jump x 8 reps 30/24
Run x 100 meters
Jump Lunge x 8 reps per leg

Performance:
A.
7 Sets
From Blocks Above Knee
Snatch High Pull + Squat Snatch + Overhead Squat
75%, 77%, 77%, 80%, 80%, 82%, 85%
On the 2min Mark
Or ADAPT

B.
10min AMRAP 85%
Row x 250 meters
Burpee Over Rower x 8 reps
Row x 250 meters
Dumbbell Shoulder to Overhead x 8 reps 55/35
Rest 6min
10min AMRAP 85%
Assault Bike x 600 meters
Box Jump x 8 reps 30/24
Assault Bike x 600 meters
Jump Lunge x 8 reps per leg
Rest 6min
10min AMRAP 85%
Run x 100 meters
Single Arm Kettlebell Overhead Squat x 8 reps 70/55
Run x 100 meters
Slam Ball Over Shoulder x 8 reps 80/80

Competitor Session 2:
A1.
4 Sets
Snatch Lift Off x 6 reps 90%
Rest 30 sec
A2.
Double KB Overhead Squat x 6 reps
Rest 2min

B.
4 Sets
Dumbbell Step Back Lunge x 5 reps per leg
Rest 2min