Barbell Complex
EMOM x 9
Snatch Pull + Power Snatch + Overhead Squat (70%)

Conditioning
For Time:
21–15–9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

Extra Work
Gymnastics Conditioning
3 sets:
In a 2 minute window, complete:
1:25 of “paced” Rowing – 1100 cal/hr (men) 750 cal/hr (women)
Max Muscle-ups in remaining 35 seconds

*Programming modified from Ben Bergeron’s CompTrain