Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Barbell Conditioning
EMOMx6:
Minutes 1-3: 4 Snatches (60%)
Minutes 4-6: 6 Clean & Jerks (same load as snatch)

Conditioning
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Extra Work
3 Rounds NOT for time:
15 Glute Ham raises
15 GHD Sit-ups

*Programming modified from Ben Bergeron's CompTrain