Weightlifting
EMOM x 16
Min 1–8: Hang Power Snatch + Power Snatch (70%)
Min 9–16: 1 Pausing Overhead Squat + 1 OHS (70%)
2 second pause in bottom

Conditioning
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Cal Row or 40 Cal Assault Bike
55 Handstand Push-ups

Extra Work
Midline
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions

*Programming modified from Ben Bergeron’s CompTrain