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

Conditioning
For Time:
35/25 Calorie Bike
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (165/115)
Minutes 4-6: 5 Clean & Jerks (165/115)

Extra Work
Back Squat
3 x 3 @ 70%

*Programming modified from Ben Bergeron's CompTrain