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

Power Snatch + Overhead Squat
Every 90 Sec (5 rounds)
2+2 @ 60%, 65%, 70%, 2x75%

Conditioning
100 Air Squats
75 Sit-ups
50 Calorie Row
25 Power Snatch* (135/95)
*Scale power snatches to ≤70% of 1RM

Extra Work
Gymnastics Conditioning
4 Sets*:
3 Weighted C2B
3 Kipping C2B
3 Bar MU
Rest as needed between sets *The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 3 reps without coming off bar.

*Programming modified from Ben Bergeron's CompTrain