Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Snatch
EMOM x 6 min
60%, 65%, 70%, 75%x3

—5 min to warm up clean & jerk—

Clean & Jerk
EMOM x 6 min
60%, 65%, 70%, 75%x3

Conditioning
EMOMx15:
Min 1: 50' Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

Extra Work
Big Clean Complex
6 Sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

*Programming modified from Ben Bergeron's CompTrain