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

Power Snatch
E2MOMx12 min
Min 0–2: 60%/2
Min 2–4: 65%/2
Min 4–6: 70%/2
Min 6–8: 70%/2
Min 8–10: 70%/2
Min 10–12: 75%/2

Conditioning
For Time:
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusters (115/80#)
300m Row
10 Power Snatches (115/80#)
Rest 2:00
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusers (115/80#)
300m Row
10 Power Snatches (115/80#)

Extra Work
Midline Conditioning
3 Rounds for time:
10 Strict Toes-to-bar
20 Snatch Grip Weighted Hip Extensions - You choose the weight

*Programming modified from Ben Bergeron's CompTrain