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

B.
21-15-9 For Time:
Back Squat * 55%
Lunge Jumps per leg
*Barbell taken from rack*

Fitness:
A.
7 Sets
Snatch Lift Off above Knee + Squat Snatch + Overhead Squat
72%, 75%, 75%, 77%, 77%, 80%, 82%
On the 2min Mark
Or ADAPT

B.
21-15-9 For Time:
Back Squat * 155/95
Dumbbell Lunge Jumps per leg 35/20
*Barbell taken from ground*

Performance:
A.
7 Sets
From Blocks Above Knee
Snatch High Pull + Squat Snatch + Overhead Squat
72%, 75%, 75%, 77%, 77%, 80%, 82%
On the 2min Mark
Or ADAPT

B.
21-15-9 For Time:
Back Squat * 225/155
Assault Bike Cal
*Barbell taken from the rack*

Competitor Session 2:
A1.
4 Sets
Snatch Lift Off x 6 reps 100%
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

C.
7 Sets 75%
Assault Bike x 1min
Sled Pull x 1min