Barbell Complex
E2MOM x 10
4 Power Cleans + 4 Push Press*
*Estimate Push Press as 85% of Jerk

Conditioning
“Dirty 30 3.0”
For Time
30 Box Jump Overs (24/20)
30 Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Rack Lunges (95/65)
30 Toes-to-bar
30 Hang Power Cleans (95/65)
30 Push Press (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Double-Unders

Extra Work
Gymnastics Conditioning
21 Strict Handstand Push-ups
rest 1 min
18 Strict Handstand Push-ups
rest :45
15 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

*Programming modified from Ben Bergeron’s CompTrain