Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

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

Conditioning
Teams of 2
AMRAP 20:
50 Double Unders
12/9 Cal Row
12 Thrusters (65/45)

*Partners complete full rounds, the switch.

Extra Work
Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2
90% x 1 x 2

Clean & Jerk
60% x 2+1
70% x 2+1
75% x 2+1
80% x 2+1
85% x 2+1 x 2
90% x 1 x 2

*Programming modified from Ben Bergeron's CompTrain