Barbell Conditioning
EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
200m Row following each round

Extra Work
Gymnastics Conditioning
6 Strict Deficit HSPU
1 min rest
6 Strict Deficit HSPU
0:45 rest
5 Strict Deficit HSPU
0:30 rest
4 Strict Deficit HSPU
0:15 rest
3 Strict Deficit HSPU
*doesn’t have to be unbroken

*Programming modified from Ben Bergeron’s CompTrain