Warm-up:

20x Leg swings each leg

10x Push-up + Lunge + World’s greatest stretch

10x Air-plane bird-dogs :)

5 minutes to work up to conditioning working weight. Complete as many rounds as needed starting wth an empty barbell:

3 Snatches (full)

3 Lateral Burpees over the bar

Conditioning:

1) 3 rounds for time:

10 Snatches (full, 155/95)
20 Lateral Burpees over bar.

10 minute cap.

Rest 3 minutes.

2) 10 minute AMRAP:

3 Wall-walks

30 Double-unders

***OR***

3 Ring muscle-ups

30 Double-unders

Rest 3 minutes

3) 3 rounds for time:

10 Hang Power Clean (155/95)

10 Power Jerks

20 toe-to-bar