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

Front Squat
E2MOMx12
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1

Conditioning
21-15-9:
DB/KB Thrusters (50/35#)
Chest-to-bar Pull-ups
Calorie Row

Extra Work
Gymnastics Conditioning
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups

Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2

*Programming modified from Ben Bergeron's CompTrain