Workout of the Day:
A. 4 Rounds Moving with Purpose (NFT)
Muscle Up x1-3 Reps (or strict pull ups or dips)
CGBP x10 Reps
B. 8 Rounds, 1min Rest
10 Goblet Squat
10 Jump Squats (jump high)
Competition:
A. Snatch
Snatch Pull + Snatch 5 x 1.1
B. Squat
Front Squat 3 @ 60%,  3 @ 70%,  2 x 3 @ 75% , 3 x 2 @80%
C. Condtioning
For Time: (including rest)
21-15-9
KBS 70/53
Lateral Burpee of Empty BB
Rest 2 Minutes
15-12-9
KBS
Lateral Burpee Over BB