Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Conditioning
For Time:
21 Overhead Squats (155/105)
21 Calorie Row or Bike
21 Power Cleans (155/105)
400m Farmer Carry (50s/35s)
21 Muscle-ups
400m Farmer Carry (50s/35s)
21 Power Cleans (155/105)
21 Calorie Row or Bike
21 Overhead Squats (155/105)

Extra Work
Snatch
65% x 4
70% x 4
75% x 4
80% x 3
85% x 3 x 2

Clean & Jerk
65% x 3+1
70% x 3+1
75% x 3+1
80% x 3+1
85% x 3+1 x 2

*Programming modified from Ben Bergeron's CompTrain