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

Squat Clean + Front Squat
E2MOMx12 min
1 SC + 5 FS
2 SC + 4 FS
3 SC + 3 FS
4 SC + 2 FS
5 SC + 1 FS
6 SC
*All reps at 65% of Front Squat 1RM

Conditioning
For Time:
15 Double Unders
5 Power Cleans (205/155#)
30 Double Unders
10 Power Cleans (185/135#)
45 Double Unders
15 Power Cleans (155/105#)
60 Double Unders
20 Power Cleans (135/95#)

Extra Work
Gymnastics Conditioning
3 Sets* of:
7 Strict C2B
7 Kipping Pull-ups
7 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar

*Programming modified from Ben Bergeron's CompTrain