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

Snatch + Overhead Squat
EMOMx10
Min 1–2: 60%
Min 3–4: 65%
Min 5–6: 70%
Min 7–10: 75%

Conditioning
5 Rounds for time:
15 OHS (115/85#)
12 Chest-to-bar Pull-ups

Extra Work
Rowing
Row 50-40-30-20-10-20-30-40-50 cals
Rest :50-:40-:30-:20-:10-:20-:30:40 between sets

*Programming modified from Ben Bergeron's CompTrain