Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Back Squat
10 minutes to work to a heavy single

Conditioning
30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)

Extra Work
Clean & Jerk
Work to a heavy single, then 85% of HS; 90% of HS

Gymnastics Conditioning
4RFT:
5 Strict C2B
5 Chest-to-bar Pull-ups
5 Bar MU
Rest 1:00 between rounds

*Programming modified from Ben Bergeron's CompTrain