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

Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
4 Strict Deficit HSPU
:30 rest
3 Strict Deficit HSPU
:15 rest
3 Strict Deficit HSPU

Conditioning
For time:
30 Clean and Jerks (135/95#)
20 Muscle-ups
20 Snatches (135/95#)
10 Muscle-ups

Extra Work
Snatch
60%/3
65%/3
70%/3
(75%/3)3

Clean & Jerk
60%/3
65%/3
70%/3
(75%/3)3

*Programming modified from Ben Bergeron's CompTrain