Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Front Squat
E2MOM x 12
60 % x 2
70 % x 2
75 % x 2
80 % x 2
85 % x 2 x 2

Conditioning
"Jackie"
1,000m Row
50 Thrusters (45#)
30 Pull-ups

Extra Work
Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 3

Clean & Jerk
60 % x 2+1
70 % x 2+1
75 % x 2+1
80 % x 2+1
85 % x 2+1 x 3

*Programming modified from Ben Bergeron's CompTrain