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

Barbell Benchmark
"Isabel"
30 Snatches for time (135/95)

Conditioning
”Harley Love"
6 Rounds:
13 Thrusters (95/65)
14 Pull-ups
* 15 minute time cap

Extra Work
Front Squat Doubles @ 60%, 70%, 75%, 80%
Then 3 x 1 @ 85%

*Programming modified from Ben Bergeron's CompTrain