Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Conditioning
3 Rounds for time:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row

Burner Conditioning
5 Rounds for time:
10 1-Arm DB Snatch (70/55#)
10 Box Jump-overs (24/20")

Extra Work
Front Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
4x3 @ 85%

*Programming modified from Ben Bergeron's CompTrain