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

Clean & Jerk
E2MOMx5
60%/2
65%/2
70%/2
(75%/2)2

3 minute transition to front squats

Front Squat
EMOMx3
(75%/3)3

Conditioning
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-bar
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-bar

Extra Work
Gymnastics Conditioning
3 Rounds for time:
12 Strict C2B
12 Chest-to-bar Pull-ups
12 Bar Muscle-ups
Rest 1:00 between rounds

*Programming modified from Ben Bergeron's CompTrain