Warm-up:

10 min mobility:

1:30 Slow Bike or Row
Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side
5 Kip Swings

Into…

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30s Fast Bike or Row
3 Strict Presses + 3 Snatch Grip Strict Presses
5 Overhead Squats
5 Snatch Grip Stiff Legged Deadlifts

Conditioning:

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14)