General Warm-up
Mobilize for 5 minutes
Row, bike, or run for 2 minutes
20 Russian Kettlebell Swings (53/35#)
15 Push-ups
10 Strict Pull-ups

Snatch Warmup
5 reps each w/ empty barbell
Tall muscle snatch
Hang Muscle snatch
Overhead Squat
Snatch Press
Drop Snatch
Tall snatch
Hang snatch

Snatch
Every 2 min. for 5 rounds
2 @ 60%
2 @ 65%
2 @ 70%
2x2 @ 75%

—2 min. to warm up front squat—

Front Squat
EMOM x 3 min.
3 @ 65%

Conditioning
5 Rounds for time:
20 Calorie Row
10 Thrusters (115/85#)

Extra Work
Row Conditioning
5x500m @ 2k pace

*Programming modified from Ben Bergeron's CompTrain