Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Snatch
EMOM x 4
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
E2MOM
1 @ 85%
1 @ 90%
2x1 @ 80%

Conditioning
"The Seven"
7 Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Toes-to-bar
7 Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (70/53#)
7 Pull-ups
*30 min time cap

Extra Work
Snatch Pull
3 @ 95%
3x4 @ 100%

Barbell Conditioning
For time with 1 bar - you change the weights
21 Deadlifts (225/155#)
15 Front Squats (185/135#)
9 Power Snatches (135/95#)

*Programming modified from Ben Bergeron's CompTrain