Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Conditioning
3 Rounds for time*:
10 Power Cleans (135/95)
10 Front Squats
10 Jerks
50 Double Unders
* 12 minute time cap

Back Squat
E2MOM x 12
79% x 5
85% x 1
79% x 5
87% x 1
79% x 5
89% x 1

Extra Work
Snatch (Mid-Thigh off Blocks or from Hang)
60% x 4
65% x 4
70% x 4
75% x 3 x 3

Snatch Pull (Mid-Thigh off Blocks or from Hang)
80% x 5
85% x 5 x 4

*Programming modified from Ben Bergeron's CompTrain