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
E2MOMx12
77% x 5
83% x 1
77% x 5
85% x 1
77% x 5
87% x 1

Conditioning
AMRAP 3:
8 Burpees
12 Power Snatch (95/65)
Rest 3:00
AMRAP 3:
8 Burpees
8 Power Snatch (115/85)
Rest 3:00
AMRAP 3:
8 Burpees
4 Power Snatch (135/95)

Extra Work
Midline Conditioning
3 Rounds, NOT for time
30 GHD Sit-ups
15 Deadlifts (275/185#)

*Programming modified from Ben Bergeron's CompTrain