General Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
10 Air Squats 10 Med Ball Squat Cleans
10 Wall Balls

Clean Warm-up
5 reps each w/ empty barbell
Tall Clean High-Pull
Muscle Clean
3 Position Power Clean
Front Squat

Power Clean
EMOM x 3 min.
2 @ 65%

—2 min. to warm up back squat—

Back Squat
EMOM x 3 min.
3 @ 65%

Conditioning
2 Rounds or time:
15 Calorie Row
15 Kipping Handstand Push-ups
15 Chest-to-bar Pull-ups
Rest :15 seconds
15 Chest-to-bar Pull-ups
15 Kipping Handstand Push-ups
15 Calorie Row
Rest 1:00

Extra Work
Clean Pull
3x3 @ 75%

*Programming modified from Ben Bergeron's CompTrain