Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Conditioning
7 Rounds for time:
9 Clean & Jerks (135/95#)
15 Toes-to-bar
21 Calorie Row
Rest 2:00 between rounds

Extra Work
Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

*Programming modified from Ben Bergeron's CompTrain