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

Snatch Warm-up
5 reps each w/ empty barbell
Tall Muscle snatch
Hang Muscle snatch
Overhead Squat
Snatch Press
Snatch grip Push Press
3 Position Power Snatch

Power Snatch
Every 2 min. for 6 rounds
3 @ 60%
3 @ 65%
3 @ 70%
3x3 @ 75%

Conditioning
21–15–9
Squat Cleans (135/95#)
Ring Dips

Extra Work
Gymnastics Conditioning
6 Strict Muscle-ups
12 Strict C2B Pull-ups
18 Strict Pull-ups

Snatch Pull
4x3 @ 100%

*Programming modified from Ben Bergeron's CompTrain