Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Row Conditioning
E3MOMx9 (3 rounds of rowing)
Min 1: 15/12 Calories at 1300 Cal/hr (males) or 900 Cal/hr (females)
Min 2–3: Rest

Conditioning
"DT"
5 Rounds for time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Extra Work
Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2

Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2

Front Squat
60%/5
65%/5
(70%/5)3

*Programming modified from Ben Bergeron's CompTrain