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

Front Squat
E2MOM x 14
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1 x 2

Conditioning
AMRAP 18:
200m Run
15 Box Jump Overs (24/20")
12 Toes-to-bar
9 DB Front Squats (50's/35's)

Extra Work
Snatch
60% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1

Snatch Pull
105% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain