Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Bench Press
E3MOMx15 min
5 @ 80%

Conditioning
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
20 Power Snatches (115/85)
20 Overhead Squats (115/85)
10 Power Snatches (135/95)
10 Overhead Squats (135/95)

Extra Work
Stamina Conditioning
EMOMx20:
Odd: 15 Calorie Row
Even: 10 Kipping HSPU

*Programming modified from Ben Bergeron's CompTrain