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

Weightlifting
EMOMx6
Odd: 2 Power Snatches @ 65%
Even: 3 Back Squats @ 65%

Conditioning
"Jackie"
1,000m Row
50 Thrusters (45/35)
30 Pull-ups

Extra Work
Gymnastics Conditioning
4x9 Muscle-ups

  • Rest 1:00 between sets

*Programming modified from Ben Bergeron's CompTrain