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

Back Squat Every 2 minutes for 6 rounds
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%

Conditioning
30-20-10:
Pull-ups
Row for Calories

Directly into...

30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15–10-5/side)
*18 min time cap

Extra Work
Gymnastics Conditioning
3x3 Legless Rope Climbs, for time
Rest 2:00 between sets
3x6 Rope Climbs, for time
Rest 2:00 between sets

Snatch
Every 2 minutes for 8 rounds
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
4x2 @ 80%

*Programming modified from Ben Bergeron's CompTrain