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

Barbell Conditioning
EMOM x 9
Min 1: 5 Snatches (115/85#)
Min 2: 5 Snatches (115/85#)
Min 3: Rest
Min 4: 5 Snatches (115/85#)
Min 5: Rest
Min 6: 9 Clean and Jerks (115/85#)
Min 7: 9 Clean and Jerks (115/85#)
Min 8: Rest
Min 9: 9 Clean and Jerks (115/85#)

Conditioning
"Diane"
21-15-9
Deadlift (225/155#)
Handstand Push-ups

Extra Work
Row Conditioning
3 sets of: 6x200m, :20 rest
Rest 1:00 between sets

Gymnastics Conditioning
5x15 Kipping Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain