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

Strength
EMOM x 10
Power Snatch
Min 1–3: 4 @ 65%
Min 4–6: 3 @ 70%
Min 7–8: 2 @ 75%
Min 9–10: 1 @ 80%

Conditioning
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest

Extra Work
Midline Conditioning
EMOM x 20
Odd: 10 GHD Sit-ups
Even: 30 sec Plank (elbows)

*Programming modified from Ben Bergeron's CompTrain