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

Back Squat
E4MOMx12
5 @ 85%

Conditioning
9 Thrusters (155/105)
9 Kettlebell Swings (70/53)
200m Run
6 Thrusters (155/105)
6 KB Swings (70/53)
200m Run
3 Thrusters (155/105)
3 KB Swings (70/53)
200m Run

Extra Work
Power Snatch
60% x 3
65% x 3
70% x 3
75% x 3 x 3

Snatch Pull
100% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain